The Swing Set
QIC: Zima
Date: 12/9/23
PAX: Adobe, Bruin, Van Gogh, Root Canal, Cruiser, Subfloor, Drip, Swiftie, Crash, Hansel, Zima
“I may be slow, but at least I didn’t leave in the middle of the workout.” – an unnamed PAX (to protect his identity) comparing himself to the recent string of trendy PAX who have been leaving YHC’s workouts halfway through, especially one in particular
WARMARAMA.
Time wasters … because Van Gogh wanted to hear the 5 Core Principles
BEATDOWN.
Set up:
– 13 stations in a straight line, about 450 feet from the two endpoints
– stations to the right of center are closer together than the ones on the left
Stations (from left to right):
6L: Elbow Spider Planks x 35
5L: Squat Thrusters x30
4L: Curl Presses x 25
3L: Lt.Dans x20
2L: Shoulder Tap Plank Jack Merkins x15
1L: Dying Cockroaches x10
Center: WMD Star Burpees x5
1R: Dying Cockroaches x10
2R: Shoulder Tap Plank Jack Merkins x15
3R: Lt. Dans x20
4R: Curl Presses x 25
5R: Squat Thrusters x30
6R: Elbow Spider Planks x 35
Execution (like a swingset, back-and-forth):
– always face the stations to the left
– when moving to the left stations from the center, run
– when returning to the center station from the left, backpedal
– when moving to the right stations from the center, crawl bear
– when returning to the center station from the right, bear crawl
Flow:
– start at the center station, then go to 1L, then back to center
– go to 1R, then back to center
– go to 1L, 2L, 1L, center
– go to 1R, 2R, 1R, center
– continue pattern through all stations
– last round: center, 1R, 2R, 3R, 4R, 5R, 6R, 5R, 4R, 3R, 2R, 1R, center
DONE.
ANNOUNCEMENTS:
- F3 holiday party on Wednesday at Bar Nola
- 12 Pains of Christmas at Flatline on 12/19
- Lots of convergences coming up, check Slack
PRAYERS:
- Holiday travels
Zima Out.
