- When: 06/09/2018
- QIC: PUD
- The PAX: Xenu, Toxic, Synapse, D-Nice, Barry Shinkoff
YHC was happy to see the Pax rolling in as he was fearful the workout would be a PUD / Xenu duo. Friday night fun prevented YHC from getting to sleep at a reasonable hour and around midnight the below was cooked up! The Pax seemed to enjoy it as they embraced the suck!
CONDITIONS: Ideal… the gloom wasn’t gloomy, a touch of humidity w weather in the mid 70’s.
WARM UP: 25 SSH – IC 25 LBAC – Forward – IC 25 LBAC – Backward – IC 25 Moroccan Nightclubs – IC 25 “Wax On” Arm Circle (WOAC) – IC 10 Toy Soldiers – IC 10 Don Quixote – IC
The Pax were Questioning the cones they saw on the field. Xenu noticed that they were not set up in anTriangle… Triangles generally indicte bear crawls and some terrible punishment being led by the likes of Feud, Lifo or Big Bird.
Cone 1 was placed by the lampost and Multiple other cones were placed 50 yards downfield. The cones provided a target to run to… that was it.
THE THANG:
* Run 50 yards to cones, then
* 25 Squats
* Run 50 yards
* 25 Squats + 25 Wide Merkins
* Run 50
* 25 Squats + 25 Wide Merkins + 20 Superman * Run 50
* 25 Squats + 25 Wide Merkins + 20 Superman + 25 Lateral Lunges
* Run 50
* 25 Squats + 25 Wide Merkins + 20 Superman + 25 Lateral Lunges + 15 Body Builders
* Run 50
* 25 Squats + 25 Wide Merkins + 20 Superman + 25 Lateral Lunges + 15 Body Builders + 10 Jump Squats
* Run 50
* 25 Squats + 25 Wide Merkins + 20 Superman + 25 Lateral Lunges + 15 Body Builders + 10 Jump Squats + 20 Hip Thrusters
* Run 50
* 25 Squats + 25 Wide Merkins + 20 Superman + 25 Lateral Lunges + 15 Body Builders + 10 Jump Squats + 20 Hip Thrusters + 15 Diamond
* Run 50
* 25 Squats + 25 Wide Merkins + 20 Superman + 25 Lateral Lunges + 15 Body Builders + 10 Jump Squats + 20 Hip Thrusters + 15 Diamond + 10 Obliques
* Run 50
* 12 Burpees
* Run 50
EXERCISE EXPLANATION
Body weight Squats (25 Reps)
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required. repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Wide Pushups (25 Reps)
– make sure girls are bending the arms not just faking it! 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Superman (20 Reps)
1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches – excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk
Lateral Lunge Do This Without the Box (10 Reps)
Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. Step laterally 2-3 feet. Bend knee into a lunge.Pushing off foot, return to start position. Continue with same leg or alternate as prescribed. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
8 Count Body Builders (15 Reps)
Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.
Squat Jump (10 Reps)
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the ready position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Hip Thrusts (20 Rep)
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed time or number of repetitions.
Diamond Pushups (15 Rep)
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Straight Leg Obliques (10 Reps)
Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.
Burpees (12 Reps)
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required time or number of repetitions repetitions.
Put in the work!!
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