Plyo Lab

Time to experiment!  At the Community Run a week ago I had a baaaaad time running.  But this just strengthens me to do more core, and hydrate.  Then I read about how some high-impact plyometrics might actually help versus hurt someone like me.  So I read up a bunch, and it just happened that Gastone put the call out for Q’s.  I asked him to make it a “Mystery Q” so that folks who thought they were walking into Pain Lab wouldn’t be averse.  Introducing the Plyo Lab:

Disclaimer was given (as it literally says this in the articles I read):  Plyometrics are not for people on the rebound of injury, or those new to exercise.  If we would have had an FNG I would have told them to take it easier than they’d like.  But we did have Clavin who is grinding out a meniscus injury, and HIPAA met him with the intent of doing kettlebell work.  Pain Lab & Plyo Lab, supa-hot!!

Warm-Up:

25 SSH

10 IW

10 Low Slow Squat

10 Merkins

10 LBC

Pledge of Allegia……..oh wait, RECOVER.  DID YOU HEAR THAT WHOOPEE?!?!?

Pledge of Allegiance.

The Thang:

Run to Harris Teeter (or whatever it is now) parking lot.  Told them we would essentially do stations to a pre-set time.  I had 19 exercises to get done, with a few breaks inbetween.  Goal was 30-45 seconds per station (my call), then jog, karyoka or backwards run for about quarter to a half of the lot, then do the next.  Over and over again, no stoppage.   Here’s the exercises done:

• Plyo Pushup
• Squat Thrusters
• Plyo Lateral Lunges
• Reverse Lunge with Knee up(right leg touch, up in the jump)
• Box Drill
• Frog Squat Jump
• Long Jump
• Burpees with a Tuck Jump

WAVE OF MERKINS – took a break and everyone circled up.  At first, everyone circled too close!  Ya gotta give me room to swing a cat here.  But a Wave of Merkins was accomplished.  Short Sale did not like the ease, so he held out just about every time it was on him.  Good work! Now back to the horror show:

• Lateral Triple Jump (make an L – Right jump off right foot, forward hop to left, hop to and together)
• Alternating Lunge Jump
• Tuck Jumps
• Judo Roll with Jump
• Kneeling Jump Squat**** Omaha’d to Rocky Balboa’s.  These felt so good after all this plyo work.
• Full-Body Plyometric Push-Up (got some total air after someone asked what to do.  Kinda fun).
• Single-Leg Deadlift into Jump
• Horizontal Jump to Tuck Jump
• Pistol Squat Roll with Jump (lower the body on one leg until no more, roll back up)
• Plyometric push up to squat

WAVE OF MERKINS – this time Whoopee got in on the hold-out portion.  And Short Sale.  No problem by me, I’ll just cut it short!

SPRINTS – Line up by partner.  Lamp post to Lamp post.  I said next pair after me and Breaker Breaker wait until we’re halfway through.  Then I said, screw that, wait until we are ALL the way down.  Surprise, surprise, here come Whoopee and Squirt just about the time BB and I finish.  Sorry jokers got me again.  We did this times 2

LBC x 50 OYO (catching my breath 😉  )

GASTONE GIVE-UP: told Gastone to lead us home, and do an exercise of his choice.  It’s his AO, so I like to do this when possible.  He took us to the loading dock, and 5 rounds of hop-up/lunge walk circles.

MARY:  with American Hammers, Flutters, LBC, and MORE FLUTTERS.  Time.

Name-o-Rama, prayers for F3 brothers, JK2 family, Breaker Breaker family and community.

MOLESKIN:  A week or so ago I saw my friend Gastone state in a BB that more folks needed to take the helm on the Black Knight workout.  When he asks, we gotta step-up.  I hope to repeat this one sometime soon, and I appreciate the mumble chatter that I heard, no matter how much grief I might have given the boys during that time.  Heck, Pain Lab has required metal, and any talk from you guys is good talk.  Until next time, AYE!

Rudolph