May 29th, 2020 By Poutine

3 PAX showed up for cardio this morning and gave it all until they had “nothing left”.  It was muggy and sweat started pouring down during warmarama.  I guess we can blame the Smurf Jack, @gordo new favorite replacing the Heisman.  Due to some rain during the night (i know that was a shocker), the Weinke was modified for the better or some might say the worst.  Disclaimer was given and we moseyed around the parking lot with some butt kickers followed by side shuffle in and out of parking spaces while doing air presses from one parking space to another.  We kept waiting to hear and see @sandbag, but he never made it.  It had been less than 12 hours since we last saw him at the evening beatdown sweat fest.  Anyhow, we then formed a triangle for warmarama since it is hard to do a circle with 3 people.

WARMARAMA
1. Mummy X19 IC
2. Skiers x15 IC
3. Heisman x13 IC
4. Smurf Jacks x12 IC   PAX were doing some leg shaking after this one.
5. Weed Picker x11 IC
STATION 1 – AGILITY LADDER
1. High Knees x2
2. Lateral High Knees x2
3. In & Out x2
4. Lateral In & Out x2
5. Icky shuffle x2
6. One foot hop x2
STATION 2 – CONE DRILLS
1. zigzag sprints x4 (sprint diagonally and touch the cone, sprint diagonally and touch second cone , then 3rd cone and finally 4th cone.
2. + sign x4  (start at the center mark by X and shuffle left, touch the cone, and shuffle back to center, touch the cone, run backward, touch the cone, back to center, shuffle left touch the cone, back to center, sprint forward and touch the cone.  For rounds 3 and 4, a 1/2 burpee was added when reaching every cone plus at the center.
3. X – Drill x4 (side shuffle from left to right across parking line to the cone, sprint diagonally to the next cone, then side shuffle right to left across parking line to the next cone, then sprint diagonally to the finishing cone.
4. Shuttle Run (aka 5-10-5)  x4 (run 5 yard to the cone, turn around and run 10 yards to the next done, turn around and run 5 yards to starting position. We perform the same drill starting left to right then right to left.  We then ran backward, then starting with side shuffle left and side shuffles starting to the right)
5. Suicide + half burpee x1 (run forward to first parking space line, run backward to start and do one 1/2 burpee.  Run to second parking space line, then backward to starting point and do two 1/2 burpee. We repeated to count of 8.

We walked across the parking lot to catch our breath and since we had another 7 minutes before Mary, YHC felt generous and called on Gordo for next exercise which he picked the + sign without the 1/2 burpee.  With more time left, @snape picked the 5-10-5 Shuttle Run (Forward only).  And with the last few minutes, YHC added a few more agility ladder of In + Out and High knees

MARRY – STRETCHING
1. Forward folds x10 secs
2. Forward fold – legs crossed x10 secs per side
3. Extended leg – toes up and reach x10 secs per side
4. Sitting down, left foot is placed over right knee.  This is not easy for most men to do, as the scene from this morning is perfect example of that.  Women are much better than men at this exercise, due to hip flexibility.  more to come on that in Moleskin.

PHYSICAL DISTANCING BOM/COT

MOLESKIN

• Prayers for my father-in-law Richard Milam who is battling cancer and the chemotherapy and radiation are taking a toll on him.  The prayers appear to be working since he is now out of the hospital and at rehab center where they are working on getting his strength back so he can resume radiation treatment soon.
• Prayers for peace in Minneapolis and across the country during this difficult time.  Things will only get better if we all have difficult discussions with our brothers and sisters of various religions, ethnicity, sexual orientations, etc.  These discussions have to be frank & honest but we also have to go into these discussions seeking first to understand, and assuming good intentions.  I don’t know what it is like to be a black man, Hispanic, Muslim, or anything else.  I am a white man who grew up in Canada and moved to Louisiana when I was 24 years old. There are things that I have questions about when it comes to other race and religions and things that also make me uncomfortable. But I am very fortunate to have close friends with whom I can have those difficult and/or uncomfortable discussions.
• Prayers for those that are still feeling the unbelievable damaged caused by Covid-19.
• On a lighter side, PAX could not believe @sandbag was not at speed this am.  I guess we’ll give him a pass considering he lead 3 beatdowns yesterday.
• When recover, recover was called, @gordo said “Good because I got nothing left”.  That is always good to hear when you are the Q.
• During the IT band and hip flexor stretches, YHC commented that women are much more flexible then men since their bodies are created to give birth.  @gordo thought YHC would also add that are also created to clean dishes, fold laundry, etc.  YHC is much smarter than that and would never make those comments.  I love my life and want to keep it that way.
• PAX had difficult time at first adjusting to 1/2 burpee and were doing full burpees at first. But they adjusted well during the Suicide and were thankful it was 1/2 burpees and not full burpees.
• SUG is empty for next week, so please step up to Q if you have not done so recently.
• YHC wishes you and yours and wonderful and safe weekend.
• Always a pleasure leading

Poutine

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