Ran 6 laps around the AO, doing the following at each of the 4 corners:
LAP 02: 20X MERKINS
LAP 03: 30X LBCS
LAP 04: 40X SQUATS
LAP 05: 30X DIPS
LAP 06: SLICK (no exercises)
YHC took us out with the serenity prayer
3 studs showed up for some Broga, but the Q was locked down in some Zen-like state of meditation. So we Q tagged it, baby.
3 stations with runs in between. 1. Merkins and Jump squats. 2. Tricep dips and lunges. 3. Mountain climbers and WW2 situps.
Pullups, spiders, squats. Rotate through 3 times.
BTTW and People's Chair
Itsy Bitsy Spiders
Prayers up for our campers this weekend that they stay safe and dry.
Pax: Nice N Easy, Vamos, Sugar Ray, Bumper (F3 Columbus), Ragnar (QIC)
Block-tober continued on a sweet chilly morning. Bumper joined the group from F3 Columbus, and pointed out a few constellations (Pegasus) during the clear skied weather. Perfect working out weather and while Ragnar sneaked in some yoga moves, this was pure block pain.
What we did:
Lap with Block
Side Block Plank dips
Peter Blockin’ Parker/Parker Blockin’ Peters
Big Boy Situps
Grand Blockin’ Slams (Overhead Block Carries around the Diamond)
Blocks-age Works (10 Pullups while pax do Block Crunches)
People’s Block Chairs (Pax holds 10 or calls out exercises. NNE proved himself to be Block Master 2019 by calling out Block Curls)
21s on Merlot Hill
(20 Block Curls at bottom, 1 Goblin Squat at top. Flip to 1-20)
Bumper offered up prayers for wisdom, courage, and fearlessness for us to be leaders, to face down the lions in our lives with the faith that their mouths will be shut. Let’s keep up Block-tober momentum.
Pax: Pinto, Jiffy, BG, Orville, Sugar Ray, Skinner, Nice N Easy, Boomer, Miyagi, Tahoe, Crosscheck, Primus, Ragnar (QIC)
Moleskine: 41 degrees and the QIC made a HC to a full-on Broga session. Since it was practically freezing, Primus showed up early to run laps (and trip a couple times) with Tahoe, Crosscheck, Miyagi, NNE, and Ragnar. Short mosey up to the cop station to make a bunch of jokes and find that sweet spot between relaxation and pushing the limit.
Here’s what we did:
Seated stretch/Table/Block/Thread the Needle/Plank/Merkins/GATE (with a T)/Twist/High Lunge/Runners Lunge/Warrior 1/Lunge Twist/Mountain/Palm Tree/Easy Tree/King Dancer/Wide Stance, Side Angel Stretch/Traingle Post/Down Dog/Child’s Pose/Sphynx/Cobra/Locust/King Pigeon/Full Pigeon/Staff/Head2Knee/Boat/Buddha Crunch/Twists/Bridge/Corpse/Shoulder Stand/Banana/Superman/Goddess/Corpse
We made killer time, so QIC opened it to the group. Orville aka Mr Hard2Please led the group in 30 burpees in 1 minute. The equivalent of a T-Payne rap after an Enya ballad. A few others in between. BG took us out with Merkins.
Popcorn Prayers all around, for those in tough times.
QIC wishes to extend extra thanks for the group. This was a personal accomplishment, leading a big group through a full brogan session for the first time. It was a little uneven—hard for some and easy for others—but a decent first attempt with a big group. Next time, will modify as needed.
Twosome on Tuesday and a twosome today. Common denominator = Nice n Easy! YHC had a feeling that today might be a Miyagi’s Dream. It’s my 6th sense. Nice n Easy did admit that he was seriously considering the fartsack this morning, but he soldiered on and joined me for a “last day in the 90s” beatdown. Generally speaking, it was a good beatdown which allowed space for conversation.
Long run around the entire AO
Some stretching in the parking lot
THE MAIN THANG:
Burpee Sandwich! This is a Huggy favorite. For the uninformed, uninitiated, or the early onset dementia crowd, the Burpee Sandwich goes like this….
X number of reps on one end of the field (for those who need metaphors explained, this would be one slice of bread). Run across the field, stopping at the midway point to do 5 burpees (the pastrami, if you will, in our sandwich). Run to far end of field and do X number of reps (you get the idea). I did declining reps of Merkins on one end and 10 LBCs at the other. At some point I ditched the Burpees in favor of 4x4s. Don’t know how many total cycles we did, but it was plenty.
Tabletops x15 IC
Heel Touches x30 IC
Shoulder Taps x20 IC
Nice n Easy
2 Pax, Miyagi and Nice n’ Easy, met in the in the parking lot this morning and started with a long run. We stopped in the parking lot for a stretch and then ran another lap. After 50 LBCs and more stretching, we moved onto the pull up bars.
Pull up bar circuit: 5 pull ups tall bar 5 pull ups medium bar 10 rows on the small bar 25 slow squats 25 Buddha crunches
Repeat the circuit decreasing squats and crunches by 5 each round (20,25,10,5)
After the circuit, jog around the tennis courts to the south end of the parking lot for 50 more LBCs.
We ended with the COT.
See you Thursday.