Punch The Clock
QIC: Van Gogh
Date: 07/18/2018
PAX: Boomerang, TPS, Ziggy Stardust (WD) Van Gogh (WB, QIC)
Punch The Clock
QIC: Van Gogh
Date: 07/18/2018
PAX: Boomerang, TPS, Ziggy Stardust (WD) Van Gogh (WB, QIC)
YHC has been taking LesMills Body Pump classes at the Y once a week with the M. It’s proven a fun thing to do together and also a challenging workout. That has added a few new moves to YHCs workout sheet as well, including “pulses”. That’s where you essentially keep the muscles engaged longer by doing half reps in between fulls (and less rest at the top/bottom than usual). With new exercises, YHC thought a timed approach to provide clarification if needed, and encourage MC, would be a good change of pace.
Warm-o-rama
- IST x 15IC
- SSHx 15 IC
- Toy Soldiers x 10 IC
- Whirly Has The Clap x 10 IC
ALL exercises 1 min on, 15 seconds off
The Thang
- Butt Kickers to 2nd Island
- Kareoka L to end of parking lot
- Kareoka R to gate
- Walking Arm Swirly things to rock pile
- Rock Pile Intervals
- Pulse Curls
- Pulse Skull Crusher
- Pulse Jack Reacher
- Pulse Sit Ups
- Pulse Peck Deck
- Pulse Squats
- Pulse Bent Over Row
- Pulse Crossovers L/R
- Lido Deck Intervals
- Dips
- Step Up L
- Irkins
- Step Up R
- Hand Release Merkins
- Sit Downs
- Split Squat L
- Carolina Drydocks
- Split Squat R
- Pickle Pounders
- Moroccan Nightclubs
- Mosey to start
Mary
- Penguin Crunch
- Flutter Kicks
- Van Goghdas
Fin!
CoT
- Prayers for the Boomerangs friend’s the Berry’s whose son has bone cancer
- Prayers for Juice Box who is getting an MRI for a knee injury
NMM
- Apologies for the late BB, YHC was out of town from Thursday mid-morning to late Sunday!!
- Lots of MC between the four of us on Thursday morning!
- Much was discussed about YHC taking Body Pump classes with the wife and how babies are made.
- We talked about each other’s hospital names, and the fun we have calling each other by our F3 names in public.
- We learned that Boomerang’s finance is the mother of his children… she’s also his ex-wife, so it’s not as bad as it sounds. Quite good actually!
- We missed you Thursday morning, Wobegon, but the PAX performed admirably in your absence. We left the place exactly as we found it, putting our rocks back in the exact same spots; and leaving that used condom in the sand on the lido deck alone……
