Putting the U in UA
Post Hole must have pretty desperate or in the need for an easy beatdown to ask YHC to lead this week. So, did my best to oblige. Had hoped to see Sgt. Schulz and Roland Garros, but alas it was not to be. But a fine group of pax descended into Bailey Park to see how we’d put the U vs. U back in Urban Assault.
First rule, bring tunes. Nothing helps pax forget how boring or engaging a beatdown is if there are tunes.
Second rule, timed exercises allow pax to push themselves and not be limited by Q’s lack of fitness.
Third rule, spelling is fun!
Warm-o-rama
- The usual kinda stuff to fill about 4 minutes
The Thang
Run for 1 minute, then AMRAP 7 minutes of called exercises
U:Train tracks
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Pull Ups
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Up straddle Hops (1 legged SSH)
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Right then Left leg
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Upright Row (grab a rock from under tracks)
Run for 1 minute – Incendiary
R:
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Russian Dips (alt extended leg)
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Russian Twist
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Ranger Merkin
Run for 1 minute – 4th and patterson
B:
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Boxcutter
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Bonnie Blairs
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Bear Crawl
Run for 1 minute – 5th and patterson
A:
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Apolo Ohno’s
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ATM’s (alt shoulder touch, tempo merkin, merkin)
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Alternating side squats
Run for 1 minute – Wake medicine
N:
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Nolan Ryans
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Noodling for catfish
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No Surrender
Run for 1 minute back home
NMM
- Razzie almost missed the fun, but just missed the warm-o-rama
- Cheesesteak and Post Hole have several ailments that limit some activities, but they always find a way to keep busy
- The rocks under the tracks were small, so upright rows weren’t very challenging
- If given the option, Lamb Chop will choose to chat vs. work. No complaints, just an observation
- Cheesesteak was unfamiliar with the “sport” of noodling. Well worth your time to google it.
- Always appreciate the F3 nation site for exercise names/ideas
- UA is a most scenic AO
Prayers
- Redeemer Church and Sanders family
- Giles and Jazzy’s M’s as they deal with cancer