Warm-Up / COP:
Circle up on the field. First things first, YHC had to explain that Big Bird, though heavily advertised, was not going to be the Q today. He passed that honor on to me in the ‘late hours’ of the night. (Roughly 9:30 pm which does constitute ‘late hours’ for YHC.)
Oh, the PAX gallantly tried to mask their true feelings with their rolling eyes, ‘what the hell’ expressions and pissy mumblechatter, but it didn’t work. YHC could feel the joy and warmth and the gloom got a little less gloomier.
That said, YHC explained that the Mothership was clearly not a professional, and for that matter, not even a ranked amateur. Exercise with caution.
As per XENU tradition, SSH leads it off with a mystery number which holds a meaning. Today’s number was 29. Any takers???? That is Nick Foles’s age. A replacement Q giving respect to a replacement QB. YHC would have used his jersey number but who wants to do just 9 SSHs? (SPOILER ALERT – THIS IS NOT THE LAST YOU HAVE HEARD THE NAME NICK FOLES IN THIS BACKBLAST.)
15 Little Baby Arm Circles Forward IC
15 Little Baby Arm Circles Backwards IC
15 Storm Trooper Hillbilly Soldiers IC
15 Reachers IC
10 Mathlete Burpees (That is a burpee with a glare in the direction of a certain PAX who wandered in late).
Mosey to playground.
The ONLY THANG (Bird)
Iron sharpeneth iron; so a man sharpeneth the countenance of his friend. – Proverbs 27:17 .
The plan is simple and clearly explained
- There will be multiple 3 minute exercise sessions that are designed to work you and your partner from the top down. There will be a baseline exercise with options given to go harder or lighter. The key is to push yourself and encourage your partner to do the same.
- Each station will immediately be followed by cardio work.
- HIM 1 will start by doing the required exercise, AMRAP up to 25, while HIM 2 does a full plank.
- FORM IS KEY. If you can’t keep GOOD form, or you can’t complete 25, switch with your partner. Continue switching for 3 minutes.
- Each time you do an exercise, it is AMRAP up to 25.
- The planking partner needs to encourage and count reps. They can also, if desired, give their partner a goal to achieve on the next round.
- If the planking partner cannot maintain a full plank, they should go to an elbow plank, and if needed, an arm chair position.
- Cardio sessions will be wagon wheel style. No one is finished until all are finished.
Now knowing the plan, YHC then asked them to pick partners looking for a partner they may not have worked with in the past.
FIRST STATION: Baseline Exercise – Chin Ups. Harder – One Arm or Narrow Grip. Easier – Inverted Rows
WAGON WHEEL CARDIO: Fast Jog Up and Back (120 Yards). If finishing before others, you keep going back to the 6 until all are in.
SECOND STATION: Baseline Exercise – Merkins. Harder – Derkins or Diamond. Easier – Merkins From The Knees
WAGON WHEEL CARDIO: Karaoke Facing Tracks Up and Back (120 Yards). If finishing before others, you keep going back to the 6 until all are in.
THIRD STATION: Baseline Exercise – Dips. Harder – One Legged Dips. Easier – Pull knees closer to body.
WAGON WHEEL CARDIO : Power Skip Up and Back (120 Yards). If finishing before others, you keep going back to the 6 until all are in.
FOURTH STATION: Baseline Exercise – Sumo Squats (Hands Touch Ground). Harder – Pistol Squats. Easier – Prisoner Squats
WAGON WHEEL CARDIO: Run backwards Up and Back (120 Yards). If finishing before others, you keep going back to the 6 until all are in.
SURPRISE HONEY POT BREAK OUT – Each pairing grabs a honey pot (cinder block) and lines up at the light post. On ‘GO’, the 1rst HIM bear crawls and drags the block towards the finish line 60 yards away. The 2nd HIM, does 7 plank jacks and then runs to catch up. They switch positions and the 1rst HIM runs back to the starting line to do the plank jacks. Rinse and repeat until the honey pot is across the field. When done, the pairings stand back to back an pass the honey pot 25 rotation one direction and 25 the other. Sprint back to start the …….
FIFTH STATION: Baseline Exercise – 2 Legged Calf Raises. Harder – One Legged Calf Raises. Easier – No Freaking Clue.
WAGON WHEEL CARDIO: All out jailbreak down the field and back to the flag.
Naked Moleskin / BOM:
And Nick Foles is back……
At the press conference after the Super Bowl, he was asked what he wanted fans to take away from his journey as a replacement QB to Super Bowl MVP. His answer is simple, grounded and real. Please share this with your 2.0s.
“Failure is a part of life. That’s a part of building character and growing. Like, without failure, who would you be? I wouldn’t be up here if I hadn’t fallen thousands of times, made mistakes. We all are human. We all have weaknesses.”
“I’m not perfect; I’m not Superman,” Foles said. “I might be in the NFL, and we might have just won the Super Bowl, but hey, we still have daily struggles. I have daily struggles. But that’s where my faith comes in. That’s where my family comes in.”
He continued: “I think when you look at a struggle in your life, just know that that’s just an opportunity for your character to grow. And that’s really just been the message. Simple. Like, if something’s going on in your life and you’re struggling, embrace it, because you’re growing.”
Wow. YHC is still in awe.
As always, please remember that today is the perfect day to make a positive impact on another person’s life.
Until next time.