It was a cool morning when 3 PAX (Skinner, Ragnar, Miyagi (QIC)) met at Amberley park and here’s what we did: – Run a lap and some light stretching. – Dora 123 (100 pull-ups, 200 flutter kicks, 300 gorilla humpers) one pax did the exercise while the other two ran. – NPR BTTW while the PAX held BTTW, one PAX got off the wall and moved to the end of the line and this will be repeated until we ran out of wall and then we went the other direction. – Parking lot animal crawl. Duck Walk across the parking lot and do 10 incline merkins, crab walk back and do 10 decline merkins, bear crawl across the lot and do 10 merkins with left hand elevated on the block, bunny hop or gorilla walk across the lot and do 10 merkins with right hand elevation the block. – Dora consisted of a 60 count table hold and 30 Newton’s cradles. We finished with with a quick COT and Skinner led us out with a prayer.
SSH X20 IC
MERKINS X20 IC
LBC X20 IC
COPPERHEAD SQUAT X20 IC
IMPERIAL WALKERS X20 IC
COPPERHEAD MERKINS X10 IC
FREDDY MERCURY X20 IC
LATERAL LUNGES X20 IC
4 Rounds (one round at each of 4 corners) of the following sets, performed OYO
20X LUNGES (BOTH LEGS=1 REP)
30X IMPERIAL WALKERS (EACH LEG=1 REP FOR TIME)
40X MERKINS (CUT TO 20X FOR TIME)
50X PLANK JACKS (CUT TO 25X FOR TIME)
60X SQUATS (CUT TO 30X FOR TIME)
Short and sweet, Tahoe took us out.
It became pretty clear that the HINDENBURG blimps either need a full Saturday hour, or need to cut COP and get right into it, we had to Omaha the last three exercises by half. Note to self for next time. Crosscheck led the pack as usual, YHC took my place in six. The M keeps telling me I need to eat more, and I'm trying but I can't seem to pull out of the six. Also, a note to all those 50 plussers: the shingles vaccine is a b!tch. I got it last night and this morning after the workout I felt like I'd come down with the flu. Think it affected my performance (and mood) this morning. Thanks to the pax for tolerating me.
Chapter One: The Return of Ragnar the Reprehensible
PAX: Boomer, Primus, Miyagi, Nice N Easy, Crosscheck, Tony Danza (Raleigh), Ragnar (QIC)
A tall stranger surveyed the Amberley parking lot, clothed in camo. He introduced himself as “Tony Danza”, towering over the black-shirted minions. There were no fancy socks or weight devices; only relentless verbal jabs from Crosscheck the Clever, who has inherited the witty mantle of brothers Dufrense and Huggy. Ragnar led the pax through Core Canyon and Cardio Valley.
Chapter Two: The Warm-o-Rama
Mosey around lower field
Catalina Wine Mixers
Crosscheck makes joke about spectacular winks
Sweat Angels (hallowed be Dufrense)
Sausage Works I
Chapter Three: Don’t Get Squashed by Driving Cops
Mosey/butt kicks/high knees to Huggy Valley
Crosscheck makes joke about Miyagi
Side Planks (hold)
Bearcrawl up Huggy Hill
Chapter Four: Adventure on Your Six
Mosey to lower field to all new exciting location: Devil Deer Corner
There, we met our long forgotten friend, The Bruce Lee.
American Hammers (set of 15 each)
Crosscheck makes joke about deers
Side Mosey around corner of Lower Field
Chapter Five: The Sequel Is Never As Good As The Original
Continued mosey to Uncomfortably Close Quarters by tennis court for
Bruce Lee, The Sequel
Crosscheck makes joke about QIC’s weight.
Chapter Six: In which an anonymous bystander renames Ragnar “Mister Pain”
The Marky Mark (instant classic):
Slow Press Ups
McGill Curl Ups
Crosscheck makes joke about Nice N Easy.
Sadly, no merlot was spilled. Talk of upcoming Lebanon Prison 5K, Columbus F3 convergence, and Go Ruck events. Tony Danza took us out in prayers to be better husbands, brothers, fathers, friends, and community members.
It was a warm humid morning when 5 PAX (Miyagi QIC, Axl, Ragnar, Crosscheck, Nice n’Easy) showed up at Amberley. Here’s what we did:
Run the park perimeter including both hills and back to the parking lot for Willie Mays Hays x15 ic and Sungods 20x ic both forward and reverse. When then finished the warmorama with a table for a 60 count keeping a leg up and changing the leg every 10 count. Next off to the small hill by the tennis courts for plank jack and squat blackjacks. Bear crawl to the top of the hill complete 20 plank jacks and crab walk to the bottom of the hill for one squat. This was repeated until one plank jack and 20 squats. After this, we moved to the flag for nameorama, countorama, announcements, and Crosscheck took us out with a prayer. See you Thursday.