Temp: 40 ish
Gloom Factor: Nil
PAX: Lochte, BNB, Bad Boy, T Cell, The Shield, Works for a Guy, Topanga, Bagger Vance
QIC: BV
Disclaimer and some additional excuse making about this is a new routine, YHC will need to Weinke, etc.
Side shuffle (L/R) Pole to Pole
Karaoke (L/R) Pole to Pole
Bear Crawl Crawl Bear
Mod Gorilla (R/L)
In Nose out mouth x 10
In nose out nose x 10
In mouth out mouth x 10
SSH x 20
Seal Jax x 20
Glute bridge (r:l) x 8
Straight leg swing(r/l) x 10
Rolling v sit x 5
Neck flexion x 10
Neck rotation x 10
Scapula merkins x 10
Merkin to downward dog x 10
Spider lunge w extension x 10
Baby arm circles (F/R)
Shoulder corkscrews x 10
Sumo squat slow n low x 10
Reverse lunge w twist x 5 (r/l)
Speed skaters x 10 (r/l)
Inch worms x 10
PAX split into 1s & 2s
1s to the top pull up station
2s stay at the bottom
Pull Ups at station then flap jack for merkins at opposite station.
11s
Merkins
Pull Ups
Skips pole to pole
Bernie Skips pole to pole
AYG to StartEx
Time
NMM: Focused on different movement patterns, less quantity more quality. Tempo and time under tension training. Getting breath under control, getting nasal, slowing breath down. Today’s music was from WNXP playlist on Spotify. Today’s workout title came from Bad Boy, T Cell and BNB riding me all morning and the fact that I have nothing else pithy to call it.
BH: Ukraine, 413 starting again next week, marriages, SB travel.
YHC,
🎒🐜