Rise of Skywalker

During the long dreary months of COVID I would still awaken ( albeit not at the previous 5am) but early enough to put in a workout in the neighborhood and a handful of times I even had Time Frame to join me . But on those days when my only company was birds squirrels maybe a dog bark or two and sometimes an early riser walking or just collecting their newspaper I created WO that would progressively get tougher …. I knew if I didn’t challenge my self I’d grow bored of the routine of it all . Today’s exercise was the Pain Lab creation that I used at least once a week.
Music was Faith No more ( except when phone selected Blackened 2020 ( Metallica acoustic !! Great version …. if you check it out … wait for the ending)
So we began with Toy Soldiers IC x 15
IW IC x15
Merkins IC x15
Plank jacks x15
Mountain climbers x15
New exercise time ( although this an older exercise but I’ve ever seen it in the exicon …. I’ve submitted it as Rise of Skywalker awaiting F3
Here’s what you do on six, roll onto shoulders , support back at hips with legs stretched up … one leg extended and one down and switch leg positions for a one count …. we did 15

Grab lighter weight ( bricks )
Upright rows, curls, piston from shoulder , fly, extend arms upright at sides, boxing , thrusts, cross chest all x 15
And lastly was a crowd pleaser holding objects in front of chest lunge forward lunge back on right side, then lunge forward and back on left for a single count ….. so this yes …. 10 times (not that mean as to make it 15,,, this time)
Intermission:
15 Freddy Mercs IC
25 lbcs
15 box cutters IC
Now the bigger weight
Colt 45, upright row, press, kettlebell swing , squat, AMerican Hammers, skull crushers, and lastly from Sledge … set object in front of you and tap x10 …. all the other exercises were once again 15
Intermission : same as before and now add Rise Of Skywalker x10
Grab lighter weight again for more curls arm crosses ,press, fly x20 and colt 45

Moroccan night club IC x15

toes in , heels out calf raises x10 and again with heels in, toes out

heavy object:upright row overhead press kettlebell swing , squats and squat thrusters all x20

intermission same as previous and add 10 Rise of Skywalker

complete WO with small weight this time colt 45 , fly, boxing, curls and overhead press and side lunges all x 20

Change of music to disturbed and the sound of silence and some yoga

begin with right arm tucked behind head hold with left …. few seconds breathe out and back

inhale and bring left arm to same …. hold….

exhale

Luck fingers in front of chest facing palm inward 1 to 3… Now reverse one  two three….. arms still locked hold overhead….. sway gently left 1,2,3….. now right …. 1,2,3 …. back to center and bend back ….1,2,3…

exhale and return

plank

Move into cobra pose dropping head almost to ground and hold for about 5-6 seconds

exhale returning to plank , now into downward facing and hold …. return to plank , drop knees and move into child pose … hold for 8 seconds back to plank … move back into downward facing dog hold 3-4 seconds

move up to relaxed pose and inhale as you drive one leg forward one back pivot back leg and move into warrior 1, hold …..5-6 seconds And next warrior 2 and hold

exhale as you return

do same for other side with warrior 1 and 2 poses

music fades …. we finish one minute early

we’ll done

namaste

prayers for Hipaa upcoming surgery

all medic, police and doctor ( medical)

one final note : when I would perform this and my other routines by myself pushing the envelope a little harder each time , my M would ask if anyone was there with me ( much as she does when F3 is in full gear)…. to which I’d respond that I’m probably gonna quit posting if that crazy man named Clavin has the Q again!!