Rooney & Bad Ideas

Preamble:

As YHC was finally getting around to dealing with a nagging shoulder injury, he was reminded that it’s been many moons since Wreck PAX had seen Rooney in their midst.  After a visit to Resurgens resulted in a physical therapy referral, YHC decided it would be a perfect time to put our long-lost brother in an EH and get him back on a new attendance streak.  Such events also called for a limitation on upper-body exercises, so what better way forward than to take the Q and channel some of Rooney’s bad (posterior chain) ideas.

Warm-O-Rama:

Mosey backwards (then forwards) up the main road to the large parking lot for the following warm-ups:

• Abe Vigoda’s
• Hillbilly’s
• Slow Squats
• One legged shoe/sock removal – PAX were directed to balance on one leg when removing shoe AND sock from the other without touching anything else to the ground for balance.  Rinse/repeat for each foot.
• Put each show/sock back on while balancing on one leg.   Both of these were sneaky hard.

The Thang:

Q directed PAX toward the closest wall for a set of 11’s as follows:

• 1 Step-Up (each leg), then 10 Bulgarian Split-Squats (each leg).
• 2 Step-Ups, 9 Bulgarian Split-Squats.
• Rinse/repeat until 10/1.

Inverse plank for early finishers.  Next up, Q led PAX toward the parking lot and directed all to fetch a lifting coupon and gather into a circle for a posterior-chain Jack Webb, as follows:

• 1 RDU (Romanian Deadlift) + 4 Sumo Squats (both with coupon).
• Rotate coupon to the clockwise.
• 2 RDU with coupon + 4 Sumo Squats with coupon.
• Rinse/repeat until 10 RDU + 40 Sumo Squats.

Return all coupons and mosey toward the playground.  Once gathered, Q directed all PAX to partner up for GHR’s (Glute Ham Raise) on the picnic tables.  Note – this was a terrible idea:

• PAX l would lie face-down on the picnic table with hips placed just over the edge, while PAX 2 stabilized legs.
• PAX would them perform 10 GHR’s.
• Switch places and repeat 3 times.

With no padding whatsoever, PAX were left with a permanent picnic-table pattern in their nether regions.

Last up, Q led PAX on a lightning round of 2 sets of 5 Pull-Ups followed by 5 inverted swing-set rows.

Mosey back the flag for a quick round of Mary.

COT:

AFLAC out.