Rock Crabs
YHC pre-blasted to have something heavy on hand because we’d be doing some “rock” work. Also decided to throw in several exercises in the crab position.
FNGs: Nope
Warm Up:
Standard merkin x10
SSH x20 IC
Nancy Kerigan x10 IC forward and reverse
Frankensteins x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
This whole routine was performed three times with our “rocks” –
Colt 45 (15 curls from the bottom to half way, 15 from half way to the top, 15 full curls)
Elf on a shelf x10 IC. For these you start with your “rock” beside you. Pick it up and lift it as far above your head as you can reach and then put it back down beside you on the other side. Done in cadence it was one up, two down to the other side, three up, four back to original location.
Triceps curls x10 IC
Ground Pouders x10 IC
Bus Drivers x10 IC
Halo x10 forward and reverse
Goblet Squats x10
Deadlifts x10
Rut-rows x10
Then came the crabs. Most of these were also done with our weights. On the last exercise I quickly found that having the weight there would have been bad news for any future pickle pounders, so YHC quickly modified.
Crab cakes x10 IC
Crab humpers x10 IC
Crab jacks x10 IC
Once all three sets were complete we did some plank work. We started with a standard plank and alternated raising our arms. From there we did Catalina Wine Mixers followed by mountain climbers and finally plank jacks.
Finished up with some runners stretch and pigeon pose.
Mary:
American Hammer x10 IC
ABC’s
Box Cutters x10 IC
LBC x10
Announcements:
Nothing new to announce.
Prayer:
For all PAX dealing with the craziness in their houses right now if they have kids. Even if not, when was the last time you spent this much time with your M? Prayers also for all of our medical staff out there fighting the good fight.
Thanks for everyone that has been watching the stream, either during or after. I honestly can’t wait until I get to see you all out in the gloom again. Tonight we had a photographer come to the house to do porch photos where she stood on the sidewalk and we stood on our front porch. We had everyone dress up in something that represented something they were missing. My son wore his baseball uniform, one of my daughters was in her girl scouts uniform, my wife in her junior women’s club shirt. I had on an F3 shirt. I miss seeing your sweaty, gross, ugly (not you Dauber) faces and I can’t wait to get out there just in time for it to heat up and hate smelling you all at COT. Stay safe.
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