INTRODUCTION

The brave and virtuous Pax of Greater Natville & beyond joined YHC for a plyometric extravaganza of legendary proportions. YHC regrets not visiting this premier AO beforehand, however, YHC left with a great appreciation for future devilish self-improvement opportunities at the situs.

SQUAT & LUNGE VARIATIONS [single-counts]

  1. BROAD JUMP into REVERSE BROAD JUMP
  2. 180▫ MARY KATHERINES
  3. 10 COUNT LEG RAISE into 10 counts ROMANIAN DEADLIFT
  4. QUARTER SQUAT FROM BOTTOM
  5. STAR JUMP
  6. SPLIT LUNGE W/ HOP [x5] = 1 rep

MERKIN MANIA [single-counts]

  1. PLYO DIAMOND MERKIN
  2. PLYO ARCHER MERKIN (single arm hop)
  3. PLYO B-STANCE (single-arm hop)
  4. PLYO SCORPION MERKIN (single leg hop)
  5. PLYO STANDARD TO WIDE MERKIN

WALL WORK [single-counts]

  1. SPLIT LUNGE off the wall *Sugar Ray upgrade: FRONT LEG HOP
  2. SINGLE LEG GLUTE BRIDGE
  3. WALL WALK (feet first)
  4. WALL SIT W/ ARM PRESSES & HEEL PULSES
  5. SPHINX MERKIN (extended almost plank position)

MARY

  1. HOMER-MARGE [single-counts]
  2. AMERICAN HAMMER [In Cadence]

C.O.T. & N.A.R.

Humphrey Bogart, Drano, Flo Jo, 90210, Scrubbing Bubbles, FNG-Ping Pong & the QIC: Slumlord

MOLESKIN

The Q encouraged the Pax about the importance of being in the moment. He shared about how busyness can rob us of getting the most out of life, and how posting at first through third F opportunities can help us stay grounded and engaged. It was a great honor to serve these H.I.M.s.