8 HIMs reported to the Armory this morning in what YHC is calling the best morning in SC he’s experienced to date. Everyone had sleeves with a couple polar bears showing some leg.

We started with the warmup.  Very literally…

Low slow squat x15
Morraccan night club x15
Annie (plank arm rotations) x10 each arm x2
Merkins x10

Then everyone paired up and took turns with the following exercise sets. The first two sets were executed with one partner doing the counted exercise while the other did the non-tallied until the partner was done, then switch.  We made it through two and 3/4 rounds.  Between each set there were two “keep warm” exercises.  And at the end the two rounds, some Shoalin mental positions were administrated.  It sounds complex…

The standard rounds are below. Anything done with one hand counted once for every left and right together.  The non-counter was encouraged to encourage the counter.  This may not have been verbal.

1. Wood choppers x10
   KB swings
2. Curls x10
   Squats
3. Shoulder press x10
   Snatch x10
4. Tricep Extensions x15
   Upright rows x15

To “keep warm” we did the following between each set

1. Round one:
   Goofballs x10
   Morraccan night clubs x10
2. Round two
   Flutter x10
   LBC x10
3. Only done between set 1&2 of the 3rd round so we could hit the 3rd set.
   Cherry Pickers
   Windmill

Shaolin secrets revealed…

1. Forward stance x30 seconds on each leg bent 90°
   1. Bent leg arm – elbow high, fingertips at the temple, palm facing out with the thumb down
   2. Straight leg arm – Parallel with straight leg, fingertips pointed to the sky
   3. Looking over the shoulder of the straight leg at the fingertips
2. Tea stance
   1. Standing straight up, step one leg in front of the other an sink down
   2. The front leg holds 80-90% of the weight
   3. Rear knee is by the front foot, trying to keep it 1″ from the ground
   4. Arms are out with hands in tiger claw
   5. Bounce x25 while clenching hands together

With a couple minutes left it was time for some stretching.

1. Cherry pickers x10
2. Windmills x10
3. With legs as far apart as possible, do some “circular” pushups on fingertips.  Rocking back on the legs (this forces the hips to open up) on the way down, and over the fingertips on the way back up.  x10
4. Right and left forward split (or as low as one can go) and hold.

We closed with COT.  Announcements were announced and prayers were offered.  8 HIMs became a bit better.