The Psycho Squad held its 15th training session of 2008 on Thursday April 17, 2008 from 7 – 8:30 pm at NBS Gym in Raleigh, NC.
If you live within driving distance of NBS Gym (1249–C Wicker Drive Raleigh, NC 27604) and are interested in training with Psycho Squad, contact Amy, Mandy, or Wes at 919–821–7800 or by Email.
Psycho Squad YouTube Channel
Attendance
Present: Psycho 01, 07, 10, 16P, 17
Psycho Squad 04/17/2008
left to right: Psycho 01, 10, 07, 16P, 17
Note: Psycho 16P is a provisional squad member pending receipt of required paperwork.
click to see YouTube movie clip of Psycho Squad
Welcome Psycho 17
Psycho 17 is a 29 YO Muay Thai kickboxer who stands 5’ 6” tall and weighs 152 pounds. His conditioning goal is to get into top shape.
*** New Drills ***
“R-E-Bs” – Rotary Egg Beaters (horizontal & vertical)
R-E-Bs are a excellent cardio drill that help strengthen the Abs and hip muscles. Lay on your back and place your hands under your bottom for support. Raise both legs about 2” off the floor and spread them about 6” apart. Rotate each leg independently at the same time in a clockwise direction in as tight a circle as possible. Rotation should be performed at high tempo. R-E-Bs can also be performed by pointing the legs in a vertical direction. The drill name “egg beaters” is derived from the egg beater kitchen utensil. The direction of rotation is changed by the command SWITCH.
“L” rows
L rows are another excellent cardio drill that also helps strengthen the Abs. Lay on your back and place your hands under your bottom for support. Draw both legs up to your chest and fire out them straight out in front. Pull them back to your chest and then fire them straight up in the air. Repeat the movements at high tempo. The drill name “L” is derived from the L-shaped pattern produced by the motions.
Weekly Competitive “Face-off” Drill Winner
Kudos to Psycho 10 for winning the weekly face-off drill. She outlasted four other Psychos to win. The drill this week was L rows.
click to see YouTube movie clip of the competitive face-off drill
Kudos to Psychos 16P & 17
This was the 15th training session of 2008 so they found themselves in the middle of a very grueling training session. To their credit, they both performed extremely well.
Training Program
Psycho #1 Composite Drill (continuous)
1. 2 minutes jumping jack/Cossack squats + kicks
2. 2 minutes gooseneck push-ups + clap/yell
3. 2 minutes inverted leg claps
4. 2 minutes L rows
5. 2 minutes one-arm push-ups (one minute each arm)
Note: round trip cardio sprints are assigned to each individual on a rotating basis throughout the training session.
click to see YouTube movie clip of Psycho #1 composite drill instructions
click to see YouTube movie clip of Psycho #1 composite drill
click to see YouTube movie clip of Psycho 01 walking the “highway of pain”
Side Drills: Ab wheel ride, pull-ups, sled tow, tractor tire push/pull, pogo jumps with balancing rod, side-to-side line jump with balancing rod, curls with weight, squats with “pebble-of-pain”, one-on-one Kamikaze cannon ball with heavy medicine ball, wheel-barrow push-ups, pull-ups.
Weekly “face-off” drill
“If you think you can’t, you won’t!” — Captain Psycho
Until next week,
Captain Psycho
Quote of the Week
“Bite off more than you can chew, then chew it.” — Ella Williams
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