Conditions

Perfect 70 crisp and clear

F3 & Covid Disclosures

If you’re sick Go Away and come back when you’re better

Don’t get hurt, but if you do, Thriller has office hours in Newport News on Thursdays from 8-4

Warmarama

SSH, IW, TTT, MP, arm circles, neck stretches

The Thang

Mosey to the grass and scare away the geese

Judo inspired workout: (reps done in sets of 10 while counting in Japanese)

wake up the legs like a fighter, high knees, side shuffle and pull opponent, leg sweeps, side shuffle with leg sweeps, judo box squats (shuffle in each direction and squat in fighter’s stance), judo pushups (aka divebomber or under the fence)

practice falls (squat and roll to back while slapping the ground and then roll up) side shuffle there and back, forward roll with lunges back, judo pushups,

rope pull (legs are dead and pull body with arms), seal back (use arms in butterfly motion to pull up into upward dog and move) judo pushups

croc walk (walking in spiderman pushup form), jumping shoulder roll to standing (alternative exercise is lunges)

shuffle stops (stand across from partner facing each other, one partner side shuffles and stops intermittently at his own pace and his partner has to match his pace and stops)

sprint and stops (partners face each other and one tries to sprint as the other attempts to block him with his body)

bridge: regular, left knee in, right knee in, right shrimp (twisting onto side and shoulder as if avoiding being pinned) left shrimp

side plank: right low, then high, then leg in the air, repeat on the left

superman: I-T-W-Y

mosey back to flags itchy and covered in dirt and mud

Mary

hold Al Gore, forward bend, runners stretch, warrior stretch, downward dog

COT

“Judo helps us to understand that worry is a waste of energy” Kano Jigoro

Moleskin

• Yes, Thriller did count all the reps in Japanese.  Luckily no attending pax spoke Japanese, so they didn’t know if he was making it all up or not.  Everyone did learn that Roku is #6.
• Yes, everyone did get really muddy and itchy but luckily there was not as much goose crap as usual
• Yes, it was a good change from all the murph training
• No, it did not help us be less sore after doing the murph the previous day
• No, we did not really grapple and throw each other.  We will save this for Thriller’s next Q.

Announcements

• Youth services workout on Saturday