Body Chop @ Chop Shop

Chop Shop 11/2/21

YHC rolled up to Tomahawk park aka Chop Shop for a FREE Mens workout just before 5:30.  Thankfully one of the HIM’s present issues the 5 minute warning.  We dug right into the following Beatdown.  We often find ourselves doing the same workouts so YHC figured he’d try to mix it up a bit on some of his Q’s.  Today went a little something like this:

WARM UP

• SSH
• LBAC F
• LBAC B
• Michael Phelps
• Swimmers
• Reacher

THE THANG

3 sets of 15 (modified to 3 sets of 10 after first set)

SUPERSET 1

Cross Over Crunch –

• Assume Lindsay Lohan position w/ arms & legs extended to make an X.
• Contract your abs
• Keep limbs extended, bring arms & legs up & toward each other over abs

Block Merkin –

• Merkin w/ Right hand on Cindy, Merkin w/ Left hand on Cindy = 1

Plyo Plank –

• Assume High Plank w/ wide feet
• Quickly hop feet together & up toward the right
• Hop back to the starting position, repeat on left side = 1 rep

SUPERSET 2

Deep Squat w/ Overhead Press –

• Hold Cindy high – Arms parallel w/ Ground
• Keep Cindy High – Deep squat – 45 Degree Angle
• Stand Tall & Press Overhead = 1

The Matrix –

• Kneel on ground w/ knees hip width apart
• Hold Cindy close at waist against abs
• Slowly lean back as far as possible keeping knees planted
• Hold 3 seconds & use core to slowly come up to starting position = 1

Arm Pullover Straight Leg Crunch –

• Grab Cindy & lie on your back w/ arms extended behind you
• Extend legs at 45 Degree Angle
• Bring arms up over chest & lift shoulders off ground while raising legs up until they are perpendicular to the floor
• Return legs to starting position – don’t let legs touch the floor

SUPERSET 3

Crunchy Frog –

• On your 6, bend & hold onto your shins & curl your shoulders up off the floor
• Extend legs up & out at 45 degree angle as you reach your arms straight up w/ biceps near ears – forming a U shape w/ your body
• Hold position pushing ribs down toward the floor
• Use abs to bring legs & arms back to starting position w/ knees bent
• Keep core tight, don’t hold your breath

T-Merkin –

• Assume Merkin position – Brace core
• Do Merkin – when at top rotate & raise Right hand up to sky, do another  Merkin raising left hand = 1

Manny Pacquiao –

• Side plank in left elbow  – brace abs – reach toward ceiling
• Slowly punch right hand under & return to side plank = 1
• Repeat on both sides

SUPERSET 4

Big Boy Chops –

• Lie on 6 w/ hands together extended straight overhead
• Contract abs & crunch up, bringing hands over to outside of left thigh
• Return to starting position & repeat to the right = 1
• Keep abs tight & feet on floor

Jay Lo–

• Assume low plank w/ forearms flat on ground & palms down – brace core
• Keep hands in place & pivot feet – twisting your body to the left as far as possible
• Repeat on Right side = 1

Merkin to Bench Plank –

• Start in Merkin position w/ bench about 1 Ft in front of you
• Do Merkin, then place right hand on bench, then left hand – you should be fully extended – pause for 3 seconds at top
• Rinse & repeat

Thumbs Up Merkin –

• Low plank w/ thumbs up
• Push up on balled up hands keeping thumbs facing up

Noticeably missing from today was Septum’s coffee, Extinguishers tunes & D-Nice rugged good looks!