YHC rolled up to The Gipper in the Gloom this morning armed with the knowledge that Grundy turns 28 years old today. What better present could YHC bestow than a proper beat down? So once the preliminaries were out of the way, the birthday celebration began with a warmup of
28 Seal Jacks IC and 28 Toe Touches IC followed by the first of four 70 second front planks
Mosey to the back of the Justice Center where YHC deployed a quick feet ladder a few yards in front of the stairs. The PAX then executed some agility drills:
two feet every hole then one foot every step up the stairs, leading with the right foot on the first two trips and the left foot for the next two trips
two feet in and one foot out then one foot every other step up the stairs, again leading with the right foot for the first two trips and the left for the next two
hop scotch through the ladder then two foot hops every step up the stairs, leading with the right foot for the first two trips and then left for the next two
lateral one foot hops through the ladder then crossover run up the stairs, leading with the right foot for the first two trips and then left for the next two
The PAX then hit their second 70 second front plank, made their way to the North side of the Justice Center for 4 sets of 7 T Merkins punctuated by 28 yard sprints, and then hit their third 70 second front plank.
Mosey back to the South side benches for 4 sets of 7 lateral box jumps separated by 28 yard sprints.
Return to the quick feet ladder for a four rounds of high knees through the ladder followed by a jog up the stairs and then a single depth jump on the way down the stairs and four rounds of two feet every hole moving laterally and then sprinting up the stairs as quickly as possible.
Last 70 second front plank, giving us a total of 280 seconds in the front plank position on the day (leaving our ISI participants with only 20 seconds to complete on their own to punch today’s 300 second ticket), and then return to the trailhead with a mosey.
4 way Jane Fonda (straight leg, forward circles, backwards circles and pulses) for 7 reps each, 28 Scuba Steves IC, and 28 Nolan Ryans each side IC and this morning’s twenty hate birthday celebration was complete.
Nameorama, countorama and a short prayer to wrap things up.
Thanks for letting me lead today guys and Happy Birthday Grundy!
Next Wednesday is Einstein’s 3rd year anniversary Q. Don’t miss it!
