The Zoo (Walbridge Park)

1. 

   Paddleboat says:

   October 10, 2024 at 8:49 am

   Count 11
   Pax Nougat, spotted cow, claymore, hannigan, gas man, situation, 2ply, a-aron, Gretel, Hootie (FNG), paddleboat (q)
   6: hannigan, thankful for the brotherhood he found in f3

   Workout consisted of “new” exercises from the exicon

   Warmups
   After ssh, abe vagoda we went through a series of rando warmups:
   Tennessee Rocking Chair
   Performed in 4 count cadence. Start in standing position with arm straight out in front. Count 1, bending only at the waist, touch toes. Count 2, bending only at the knees, drop to a squat position. This should rotate your torso back to vertical and arms horizontal. Count 3, straighten the knees, returning to toe-touch position. Count 4, return to starting position

   Popeye punch
   This is a warm up for the shoulders.
   Starting position is feet shoulder width apart, knees slightly bent, fists clenched at hips. Exercise is four count, with exaggerated, alternating right and left punches over the same side shoulder. (Alternatively, punches may be executed over each opposite shoulder, diagonally.)

   Bat Wings Progression of arm exercises that are deceivingly difficult. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men.

   Hillbilly
   Similar to Imperial Walkers, but in this variation, the knee comes up to the elbow on the same side of the body as the raised knee.

   AKA. Hillbilly Walkers

   Mosey to Look out (partner timer amrap)
   Timer exercise 15 (2:1) Noodling for Catfish
   Start in a plank position on an incline (bench, table, steps) do a merkin but when in down position, hold with one arm while other reaches down under bench, table, steps etc like your feeling for something for 3 seconds and then hand back to bench and finish the merkin.
   *Amrap exercise
   Fire hydrant – On all fours raise leg alternating

   Timer exercise 30 Upper Decker – Step up squat
   *Amrap Birth Canal Big Boy Sit-up done with legs open. In the up position go deep and try to touch the ground between your legs

   ***On grassy area
   In cadence
   *Reverse Snow Angel

   *Lazarus (Lying Back Press)
   Lie on your back, with your knees bent and your arms extended on either side of your torso. Squeeze your glutes and abs to create tension.
   Press your forearms and elbows into the floor to elevate your back. Keep your neck in a neutral position; you shouldn’t be straining up with your neck to raise up

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