10 dudes got swole for another Flex Friday at Satan’s Hill.
Warmorama: Up the Hill and Back. CHS (20x), UKS (20x), Merkins (20x), OYO stretch 60 seconds. Grab the Cindys for some warmup sets of sumo squats, deadlift, push press, etc.
What we did:
Part 1: Cindy 11s
I kind of swore off burpees yesterday…after a solid whooping by the likes of McGruff, OC and Florence this week. Deep down, I knew my inner “B” had gotten the best of me…so tapped into that PAX energy for a nasty set of 11s. Start with 1 burpee cinder block (more like a groiner with a dead-lift…no OH movement) and jog about 25 yards across parking lot for 10x jump squats. Pretty brutal after about 6/7 rounds. Ended with 10x cinder block burpees and 1x squat jump
Part 2: Cindy work and bands:
- Transition warmup with some side-shuffles down and back in the parking lot before exercises.
- Swings: Mudslide provided some solid instruction on proper cinder block swing form. We did several warmup rounds of this. Then, we partnered up with flex bands to add resistance (pulling from behind) while partner performs cindy swings. The flex band resistance requires utilization of core strength and emphasis on proper form. See link below.
- Cindy Pushups with Bands – A few rounds of pushups on cinderblocks while partner pulls flex band from left and then right side. Requires core strength utilization.
- Cindy Clean and Press – 2x rounds of OYO cindy clean and press with good form
Part 3: Sprints + Band Resistance – With flex band around waist, A man sprints Full Parking Lot while B man holds flex band for resistance. 2x rounds percent.
Part 4 Moseyed back to flag area and grabbed the bands for some stretches.
Time…maybe a little over time (but we had time).
Outro: Numbers and Names.
Announcements: Need a Q for Alamo next week. Jump on that.
Great news and glory to God shared in our COT this morning. Praise shared by Wildcat: He has been kicking the butt of stage IV lung cancer since Summer of 2021. As part of this journey, he gets a quarterly scan at UVA to keep tabs on his condition….recent scan this Tuesday looked stable. Amazing dude….a beast…amazing what our brother Wildcat does in the Gloom.
Prayers – Mudslide took us out. Thanks to God for Wildcat’s good news. Prayers for all the Pax.
Have a good weekend everyone. I plan to hit the fart sack this weekend to catch up on sleep!
