August 26th, 2015 By Hipbone

11 Pax (including a visiting brother from Charleston) rolled out on a nice morning – 65 degrees with a light breeze – for a downtown beatdown.

Warm Up

Mosey to Central UMC lot

– SSH x 15 IC

– Mt Climbers x 15 IC

– Shoulder Stretches

The Thang

Fast/Slow today.  3 minutes of fast mosey, then 3 minutes of exercises  concentrating on holding a position or engaging a muscle group for extended time as follows:

Stop 1 –  Plyo Squat – Hold 60 seconds, V-Up – Hold 90 seconds, Plyo Squat – Hold 30 seconds

Stop 2 – Bear Crawl/Plank with no Recovery – Bear Crawl 20 yds, hold plank.  Repeato x 4

Stop 3 – Wall Chair – Hold 60 seconds, Balls to the Wall – Hold 30 seconds, Wall Chair – Hold 60 secs

Stop 4 – Cheetah Pose/Super Cobra – Cheetah:  Downward Dog then Knee to nose and hold, knee to elbow and hold, Knee to opposite elbow and hold, repeat other leg.  Super Cobra – Cobra position with all weight on hands and lower feet and hold.

Mary

– LBCs x 20 IC

– Superman/1/2 Plank x 2

– Walk Outs/In x 3

– One Leg Warrior each leg

– Brazilians x 25 IC

Moleskin

Great morning and great effort.  After yesterday’s cardio/ladder grinder, I wanted to try something different.  Fast pace mosey combined with low rep/long hold sets did the trick for the Q for sure.  Lot of chatter at times today…note to self for next Q opportunity (I know who you are!).  Got called out by El Abagos so  Yes – some of this workout came from my recent yoga workouts…not ashamed to admit a red-haired yoga chick has kicked my butt the past couple of Monday nights and wanted to pass along the pain…..your welcome.

Namaste, Hipbone

Concord

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