December 20th, 2014 By Deuce

14 Pax, undeterred by the threatening rain, found comfort in some sandbags and light stretching.

Warmup:

Mosey to football field end zone.

• SSH x15.
• IST x15.
• Windmill x15.
• WWII Situps- 10 OYO.
• Yurbees- 10 OYO.
• Plank Series- Includes: Plank~20secs, Three Levels~10 secs each level, Side Plank w/10 hip dips OYO R/L, Elbow Plank w/opposite leg and arm lifts~15 secs each side.
• Bear Crawl to midfield.

Mosey to Sandbags.

The Thang:

• Slow Mosey around the soccer field with sandbags overhead for the width of the field, sandbags on shoulder for the length of field, sandbags overhead for the width of the field, and sandbags hugged to chest for the length of the field.

COP on soccer field:

• WWII Situps 10 OYO w/sandbag on legs.
• Sandbag Chest Press x10.
• Sandbag Left/Center/Right Presses x10.
• Sandbag Air Squats x10.
• Partner Sandbag Extended-Arm Hand-off (two arms)- 8 exchanges each.
• Partner Sandbag Extended-Arm Hand-off (one arm)- 4 exchanges each.
• Inappropriate Sandbag Air Squat x10.
• Sandbag Jack Webb up to five, 1:1.

Mosey to the hill leaving sandbags behind.

1 Air Squat at the bottom, backwards run halfway up, forward run the rest of the way, 2 Air Squats at the top, run to the bottom, 3 Air Squats, continue to 10 Air Squats.

Mosey to picnic benches.

• Step-ups- 10 each leg OYO.
• Dips x10.

Mosey back to sandbags.

• The W x10.
• The X x10.
• The Y x10.
• The Z x10.
• Sandbag Jack Webb down from five, 1:1.

Return sandbags then mosey to Picnic Shelter.

Warrior One / Mary:

• Bench Lunge Stretch R/L.
• Dips x10.
• Forward Fold Series- Includes Mountain, Forward Fold, Half-Forward Fold. 3 Reps.
• Chaturanga Series- Includes Plank, Chaturanga, Up Dog, Down Dog. 3 Reps.
• Lunge Series- Includes Down Dog, Three Point, Cheetah, Lunge, Crescent, Warrior One, Warrior One Lunge, Warrior Two, Extended Side-Angle, Peaceful Warrior. Repeato other side.
• Pigeon R/L.
• WWII Situps 10 OYO.
• LBC x20.
• Squirm x20.

Moleskin:

1. Great work out there!  Saw a lot of nice form for the Warrior One stretches.
2. YHC was slightly nervous leading this morning, for the first time since my virgin Q, because of expectations set by @Rib Shack at the Christmas Party.  Hope expectations were met.
3. Sandbags suck!
4. This workout sponsored by the letters W, X, Y, and Z.  That Z can be awfully tricky.
5. @Tumblr showed at the end to return some credit cards, no need to crack skulls for Christmas Party money.

Peace,

Deuce

Harrisburg

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