Spinnin’ Round

Three HIM braved the black ice and sub-freezing temps. Although there’s been colder workouts this winter, this one had snow! Warmups featured a little Q-source-esque knowledge sharing.

Warm Up:

SSH, trunk twists, arm circles

2×2s
Circle up. Start with 2 reps of each, and increase by 2 up to a set of 10.
1. Front kicks (left+right is one)
2. Squats
3. Imperial walkers (2 in cadence)
4. Hillbillies (2 in cadence)
5. Frankenstein
6. Others call for further

The Workout:

Around the clock: Pax in a circle, do an exercise then shuffle or plank-walk a step or two
1. Shrimp on the Bar-B: merkin, then “shrimp up” on the up (try to touch L elbow to R knee)
2. Sumo squat
3. Break dancers
4. Tuck jumps
5. Hindu pushups

At the front, around the knee walls, we then started with derkin walks around the wall, then fancy feet to the other wall, around which we did erkin walks, then goofballs the other way. Rinse & repeat, at which point Pax was smoked.

Combatives

More practice with arm trap-and-wrap, trying to get quicker. Shredder then had us wrap the other way to show there are options no matter which way you go automatically.

Mary:
Pulse-ups followed by low slow flutter. Mr. Terrific then called for some box cutters. Shredder’s turn next; he went with classic LBCs, then Have a Nice Day.

Announcements:
Forcep’s sons memorial service postponed to the 28th.

T-Claps (Recognition):
Mr. Terrific to Q Sheepdog in 2 weeks!

Prayer:
Shredder’s co-worker dealing with cancer, Shredder’s crap-ton workload.
Dovetail’s wife – get to a better place mentally and reconnect with friends.