All Aboard the Gus Bus
AO: Sea Isle Park
PAX: Teacher’s Pet, Emilio, J Town, Toms, Heavyweight, Bruce Wayne, Four Eyes, Cubbie (FNG), Outcast, Moth Balls, Mama’s Boy, Shoestring, Sky Blue (visiting from Carpex NC), Vocals, Gus
Conditions: Clear and 68F
SSH IC x 15
Imperial Walkers IC x 15
Hillbillies IC x 15
Baby Arm Circles IC x 20 (forward and backward)
Cotton Picker IC x 10
High Knees IC x 10
Merkins IC x 10
Annie IC x 10 (each arm)
Finkle Swing IC x 10 (each leg)
* Mosey to school parking lot *
YHC played the song “Flower” by Moby (Gone in 60 seconds soundtrack). Start in the ready position for squats. When the PAX hear “Green Sally Up,” they stand tall. When the PAX hear “Green Sally Down,” they ease into a nice, deep squat. PAX will hold the down position until they hear “Bring Sally Up” again. It’s only 31 little reps in 3:30.
LA LA LEGGY
All exercises x 20 with little to no rest in between
Flutterkicks IC x 15
Hello Dolly IC x 15
Weezy Jefferson IC x 15
Rosalita IC x 15
Named for 1LT Dan Taylor, this exercise will leave the PAX feeling like “You ain’t got no legs, Lieutenant Dan.”
Squats followed by Alternating Jump Lunges in a 1:4 ratio (i.e., 1 squat : 4 lunges, 2 squats : 8 lunges, etc.)
The PAX finished at 10:40. Aye!
ABCs IC x 26 (On your six, legs at 45-degree angle, trace capital letters in the air)
Ratchet Shoulder Blaster to Endex
* Mosey to playground *
COT / BOM: Blessed are the peacemakers.
MOLESKIN: 15 PAX for a Tuesday beatdown! YHC loves to Q this workout, and having 1 FNG and a visitor from the North Click was more than enough motivation to love on the PAX the only way YHC knows how–LEG DAY. FNG did not like getting named “Cubbie.” May he never be an FNG again!