Conditions :  clear and crisp, around 32 degrees with the threat of snow flurries, although we saw none!

YHC arrived early to place a lantern at covered pavilion area of Clem Macrone Park known colloquially to the PAX as “Grind Bay.”  This consists of about 8 picnic tables under a pavilion near the rear of the park with a convenient path that loops around.  YHC was a bit worried that the dimly lit park would prove difficult to navigate, but there was plenty of ambient light for our moseys.

The PAX came pouring in, and YHC proceeded with the normal Disclaimer as we circled up.

Warmup :  

1. SSHs 10X IC
2. Arm circles 10X IC
3. Chinooks 10X IC
4. Weed Pickers 10X IC
5. Goofballs 10X IC
6. Plank Position – push down on toes (heels to ground) stretch
7. Cobra Pose stretch
8. Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
9. Down-Ups : each PAX said “down,” commanding the group to drop and do a merkin, while everyone continued to do high-knees.  Went around the ring until all 11 had said “down.”

Mosey into the dark, gloomy park toward Grind Bay!

BENCH BEATDOWN

This workout was created by Cupid from F3 Kansas City, who took it from 57 Ways to Exercise with Just a Bench : https://www.youtube.com/watch?v=akGv1A8dZgI 

All rights reserved – if there are any such rights to these things.

3 exercises followed by a mosey loop after each round.

Round 1 – Beginner’s round
– Dips IC x15
– Irkins : Inclined Merkins IC x20
– Donkey Kicks IC x10 hands on ground (get feet up on bench every time) – no one seemed to like these, as YHC mentioned the Disclaimer at least once or twice after a few shins were smashed.

Round 2 – Upper body – HANDS ON BENCH
– Bench tap Merkins (hands on ground, touch bench) IC x15
– Mountain climbers IC x15
– Hands on bench Burpees OYO x10 (with Irkin)

Round 3 – Upper body – FEET ON BENCH
– Derkins IC x15
– Inchworms OYO X10
– Carolina Dry Docks (feet on bench) IC x15

Round 4 – Lower body – RIGHT FOOT UP
– Bulgarian Split Squats IC x15
– Lateral Step Ups RIGHT SIDE IC x15
– Single Leg Squats IC x15 (stand on bench, right foot stays on bench, left drops)

Round 5 – Lower body – LEFT FOOT UP
– Bulgarian Split Squats IC x15
– Lateral Step Ups LEFT SIDE IC x15
– Single Leg Squats IC x15 (stand on bench, left foot stays on bench, right drops)

Round 6 – CORE
– Shoulders on bench – hip thrusts IC x15
– Hands on bench Peter Parkers IC x15
– One hand on bench, other hand up in the air plank –  30 seconds left, 30 seconds right

Round 7 – CORE
– Feet on bench, on 6, straight leg hip thrusts IC x15
– Feet on bench (merkin position) Peter Parkers IC x15
– Side Plank – 1 hand on ground, other hand in the air -30 second count each

Round 8 – FINISHER
– Bench gas-pump – sit on bench, hold onto bench, knees in, X15
– Elevated Mike Tysons (feet on bench, hands on ground) IC X15
– Rocky Balboas -stand in front of bench, high bench kicks quickly – 25 count

YHC knew he was in trouble when during the very first round, someone already started modifying down!  But that’s how it goes sometimes.  An interesting beatdown (for YHC at least) – hope everyone else enjoyed it as much (doubtful!)

COUNT-O-RAMA : 11
NAME-O-RAMA
COT :  lots of people getting COVID around our area – stay safe and healthy!  Prayers for an M’s job choices too.

As always, I appreciate the guys at F3 Villanova and Philly allowing me to Q at the Wildcat AO – a privilege and honor!