Hey, It was cold yesterday morning and 4 pax, Nice n’ Easy, Tahoe, Ragnar, and Miyagi (QIC), showed at Amberley to work out and here is what we did:
Warmorama: SSH 20x ic Abe Vigodas 20x ic Willie Mays Hays 20x ic
The Thing: 100 rows/Mexican jumping beans 200 step ups/box jumps 300 triceps dips One person does the exercise while the other one runs around the tennis courts and switch each lap until the reps are completed. With plenty of time left we went to the wall for some NPR people’s chair, ran another lap and went back to the wall for NPR BTTW.
Mary: 40 LBCs Table (everyone counts 20) Annie’s 20x ic 40 Freddie Mercuries Newton’s Cradle 20x ic
We ended with announcements and a Ragnar took us out with a prayer.
Nice n Easy
The morning air was frosty, around 24 degrees, as several HIMs gathered in the gloom. On a cold day like this I wanted to keep everyone moving, with muscles staying warm, so I ditched the usual “heavy lifting” Primus Q for a more cardio-oriented one. I think it turned out alright.
WARM A RAMA
Side Straddle Hops x 20
Imperial Walkers x 20
Windmills x 20
Mountain Climbers x20
Mosey x 1
(Back to Parking Lot)
Two Minutes Hate: Partner A completes as many reps as possible in perfect form. Partner B monitors time (2 minutes) and form. Switch.
Round 1= Merkins
*I decided we would all go at one time in order to keep warm.
CATCH ME IF YOU CAN
Partner up… A runs backward while B completes exercise then tags A… they switch… from parking lot to path across upper field and back equals one round.
1. 10 Side Straddle Hops 2. 10 Mountain Climbers 3. 10 LBCs
(Mosey to a corner of Parking Lot… )
In parking lot (bear crawl short ends/ mosey long ends) x exercise xx# reps at every return to starting position.
1. 5 Burpees at home plate
*At this point I figured the Q was going pretty well: everyone was quiet.
People’s Chair = 2 min
BTTW = 1 min
*Robin held us captive on the wall sits with a horrible joke about a monkey in a bar. By horrible, I mean not funny. Lots of groans around… well, beyond the groans over straining quads.
(Mosey to Upper Field for…)
STOP ME IF YOU CAN
Both partners complete set of exercises at low reps then Partner B acts as a barrier/defender Partner A must get through—simply adding resistance. Maintain for 10-20 yards, turn around and Partner B must be barrier on way back. Repeat.
1. 25 Merkins 2. 50 Squats 3. 100 LBCs
*Who knew Skinner was such a beast? That seventh-grade football training really worked out for him as both Pinto and I tried to slow him down during this set.
(Remain at Upper Field)
10 reps of x exercise then Sprint x Yards then 10 reps and return (x4)
Then change exercise.
1. Side Straddle Hops 2. Mountain Climbers 3. LBCs
(Mosey to Parking Lot)
Skinner led LBCs
Orville led Superman/Banana
Nice N Easy led Buddha Crunches
CIRCLE OF MAN
During the COM I had to point out how much Skinner has improved over the past few months. He’s moved from the 6 to the middle and leader of the pack. Plus he’s grown very confidant and adept at leading the HIMs. Glad he’s here!
Polar Plunge is in two weeks!
Skinner led us out with a prayer.
MOLESKIN: Nice n Easy and I pulled into an icy parking lot at the Amberley AO. We decided to scope out the AO to determine the safety of continuing with the scheduled beatdown. We found the back parking lot of the PoPo building to be relatively safe, so we decided to git r done up there.
Run circles around said parking lot several times.
SSH x30 IC
Merkins x15 IC
Abe Vigoda x20 IC
Squats x 20 IC
Imperial Walker x20 IC
Dirty McDeuce. 4 sets of 3 exercises with running in between. We ran circles (hamster fashion) in our tiny parking lot.
Set 1: Merkins x20 IC; Monkey Humpers x20 IC; LBCs x20 IC
Set 2: Del Brown (10 Merkins, Crab Walk, 10 Merkins); Buddha Crunches x20 IC; Lunges x20 IC
Set 3: Incline Merkins x20 IC; American Hammer x20 IC; Lateral Squats x20 IC
Set 4: Diamond Merkins x20 IC; Newton’s Cradle x20 IC; Jump Squats x10 OYO
COT: Don’t forget to donate to Polar Plunge! See Primus’ FB post.
Nice n Easy
Safety was a legit consideration this morning, but we managed an effective workout in a small space. We both commented that it didn’t seem like it should feel this tough, but it did (then again, we’re old dudes).
It was cold. We started with warmorama:
SSH 20x ic Abe Vigodas 20x ic Willie Mays Hays 20x ic Sun god 40x ic
Next was the 150 (didn’t want to go to 300 today). We sprinted across the field, did 15 merkins and walked back to the start. This was done 10 times.
We then moved onto the pull-up bars and did a pull-up/dip ladder.
Onto the wall for npr BTTW and people’s chair and we finished with some oblique sit ups.
Ended with announcements and a prayer. The pax was Tahoe, Nice n’ Easy, Vamos, and Miyagi (QIC).