As YHC was finally getting around to dealing with a nagging shoulder injury, he was reminded that it’s been many moons since Wreck PAX had seen Rooney in their midst. After a visit to Resurgens resulted in a physical therapy referral, YHC decided it would be a perfect time to put our long-lost brother in an EH and get him back on a new attendance streak. Such events also called for a limitation on upper-body exercises, so what better way forward than to take the Q and channel some of Rooney’s bad (posterior chain) ideas.
Mosey backwards (then forwards) up the main road to the large parking lot for the following warm-ups:
One legged shoe/sock removal – PAX were directed to balance on one leg when removing shoe AND sock from the other without touching anything else to the ground for balance. Rinse/repeat for each foot.
Put each show/sock back on while balancing on one leg. Both of these were sneaky hard.
Q directed PAX toward the closest wall for a set of 11’s as follows:
1 Step-Up (each leg), then 10 Bulgarian Split-Squats (each leg).
2 Step-Ups, 9 Bulgarian Split-Squats.
Rinse/repeat until 10/1.
Inverse plank for early finishers. Next up, Q led PAX toward the parking lot and directed all to fetch a lifting coupon and gather into a circle for a posterior-chain Jack Webb, as follows: