Focus on Form

Preamble:

YHC had a revelation during IPC…too often we focus on rep count and less on rep form. What good are 300 merkins if realistically only 100 were great form?

YHC also loves all types of Metal.

Chinstrap also likes to lift weights on Wednesday.

Combining all the above will get you today’s BD.

Warm-O-Rama:

Mosey to he coupon pile that no one knows about, circle up for SSH, Cotton Mill (wait what…oh yeah…there we go…Cotton Mill), Sprinklers, Merkins. Mosey to the Work Circle at the top of the Stairless Stairway to Heaven by the baseball fields. Unload coupons (cinders and sandbags).

The Thang:

YHC made yet another epic playlist containing all types of Metal. The playlist inspired multiple tales told by PAX of families bonding and kids rejoicing to the sweet sounds of Disturbed and the like. It was fantastic. We also did some work, see below.

Name of the game is simple. We will focus on ONE exercise per song. Reps don’t matter, perfect form and solid work matters. Partner off. P1 runs down the hill and back while P2 completes the specified exercise perfectly. When P1 returns, flapjack. Continue in this fashion until next song starts and YHC gives the new exercise. The only exception is when “Bodies” comes on we will do the ‘Bodies Hit The Floor’ routine. Look it up. It sucked so good.

Exercises were as follows:

• Derkin
• Clean and Press
• Squat
• Skullcrushers
• Bent Over Row
• Big Boy Sit Ups

Playlist was as follows: (yes the math doesn’t add up, we ran out of time b/c YHC forgot to start the music while warming up).

COT:

Prayers for traveling families.

Naked-Man Moleskin:

Welcome back Sculley!! Fresh off of IR and still crushing it!