A little late with this BB, but it is posted before the Tuesday BB so “Whew….no penalties for YHC or No-See-Um :)”

 

 

The workout was co-led today.  There were 6 Pax in attendance.  The weather was

sunny with a cool breeze.  The first and last 15 minutes of the workout were YHC’s portion and today was YHC’s VQ !!!

 

Name Rep Duration (min) description
Jog 1 2 To traffic circle
Sprinkler 15 each leg 2 Extend arms straight out in front of the body. Twist arms to one side of the body while raising and twisting the knee and hip the opposite direction. Can be done IC or OYO. Repeat both sides until the Q halts. Like a pretzel, twisting, sprinkler head thingy. Good back and hip stretch. done IC
The Chinook 15 each arm 2 Overhead Arm Circles done IC
Windmill 15 each arm 2 Begin standing with feet wider than your shoulders and arms straight out form your sides. With your legs kept straight, touch your opposite toe with your hand. Also called Toy Soldier. done IC
Flying sun gods sobriety style (AKA Nancy Kerrigans) 15 each leg 2 Flying sun gods sobriety style (AKA Nancy Kerrigans). Lean torso forward, raise one leg out to the back, reach arms out to side and do small arm circles. Count in cadence just like sun gods. Forward on one leg, then switch legs and reverse. done IC
Bone The Fish   5 Going around round about. Start on the first set of lines by shuffle right, sprint up to the next line, shuffle left. Rinse and repeat for 4 lines then switch to karaoke for 4 lines, then back pedal/sprint for 4 lines. Repeat a few times to get the blood flowing, jog back to court done OYO
 

No-See-Um’s turn to take over for the day as the Co-Q and mosey back to FOP.

 

NSU gave the pax a choice of #1, #2 or #3…..all of course being fun-filled stations of pain for the pax to enjoy!

 

*Full disclosure – NSU admittedly had a really “fun” game planned for the day but needed more pax for it to be fully enjoyable so it will wait for another day!

 

The majority of pax chose #3 so…..Merkincides it was!!  5 Merkins at every cone and back (5 cones total).

 

Quick 10 count and next was Burpeecides….1 Burpee at each cone and back.

 

Next up: #2 on No-See-Um’s list of pain….Partner up for some Wheelbarrow Walks and Partner Carry’s down and back (approx 30 yards or so). Murphy killed the wheelbarrow walks and was right on No-Ski’s heels at the finish!

 

50 Partner Claps after the wheelbarrow walks and 50 Squats after the partner carry.

 

 

#3 – Four Corners with an escalator.

Always facing lake….

Sprint then 10 Burpees

Side shuffle then 20 Lunges

Back pedal then 30 Monkey Humpers (for all the folks around to enjoy)

Side shuffle then 40 Flutters

 

*10 count*

 

Rinse & Repeat going back down the escalator.

40 Flutters, 30 Monkey Humpers, 20 Lunges, 10 Burpees.

 

On to the Hill for some Clock Merkins to finish up No-See-Um’s part. He took it easy on the pax as there was only 3:00 (3 reps) 6:00 (6 reps), 9:00 (9 reps) and 12:00 (12 reps)

 

*Back to Murphy now to finish things up!

Sixty Second Arm Circles aka SSACs   2 Start in T Plank (left arm up) 15 IC roll to back for LBCs 15 IC roll to T Plank(right arm up) 15 IC roll to back for merkin 15 IC More than 60 seconds but catchy name done IC
 Febreze   2 On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…) (Called “The Febreze” because PAX named Febreze always increases the difficulty of a workout and he was the one who decided to hold his feet up 6″ during the Air Presses.) done OYO
Indian Crab Walk DOWN THE COURT 1 While lined up on your six, the guy in the back crabwalks to the front, then next guy, etc. Guys on 6 are doing LBCs while waiting. done OYO
Makhtar N’Diayes   1 From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. Named for late ’90s Sengalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.
Inch-Worm N’Diayes   2 Proceed with a standard inch-worm but when you get completely stretch out in plank, perform a Makhtar N’Diayes before completing the remainder of the inch-worm. It adds a little extra burn to the core and few extra grunts from the pax! (Complete acroos basketball courtt) done OYO
Squats 30   done OYO
Inch-Worm N’Diayes

 

  2

 

Proceed with a standard inch-worm but when you get completely stretch out in plank, perform a Makhtar N’Diayes before completing the remainder of the inch-worm. It adds a little extra burn to the core and few extra grunts from the pax! (Complete acroos basketball courtt) done OYO

 

Indian Crab Walk

 

DOWN THE COURT

& BACK

2 While lined up on your six, the guy in the back crabwalks to the front, then next guy, etc. Guys on 6 are doing LBCs while waiting. done OYO

 

Febreze

 

  REMAINDER OF TIME On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc…) (Called “The Febreze” because PAX named Febreze always increases the difficulty of a workout and he was the one who decided to hold his feet up 6″ during the Air Presses.) done OYO

 

 

CIRCLE OF TRUST – Reach out to members not present and pray for health.

MoleSkin – Suggested punishment for late members by DBA of inching working to and from vehicle.

No-Ski did get in his penalty burpees at the end for being late this am 😊