After a little confusion last night, Hippe pre-blasted to bring kettle bells for the workout, and I ended up taking the Q at about 21:00 yesterday. So, I planned out a few things, but most of it was off the cuff today. At 05:30 we rolled out…
Warm-up:
Mosey to launchpad (exercises in cadence)
SSH x 15
Cotton Picker x 10
IST x 10
Mountain Climber x 10
Peter Parker x 10
Parker Peter x 10
The Thang:
Mosey back to parking lot. Partner up, share some scrap metal and move to lower end of parking lot
Partner 1 – slow curl, Partner 2 Run to Madeline's, 5 burpees, run back — then switch
Drop the bells, mosey to rail by the Oakhurst entrance sign
Australian chin-ups x 10 IC
Single leg squat x 10 IC (each leg)
Australian chin-ups (I forget how many — maybe 10)
Single leg squat x 10 IC
Mosey to basketball court, switch after each exercise
Partner 1 – 10 pullups, 20 dips, 10 pullups, 25 dips
Partner 2 – Bear crawl, crab walk, lunges, dragon walk
Elbow plank 30 seconds
Mosey to fountain
Perpetual step-up 20 OYO each leg, then 10, then 5, then 3
Incline Merican x 10 IC
Mosey back to Stop sign past Mountie's hill
Squat x 10 IC
Quadraphelia to parking lot road, mosey back to KBs
Mary:
Partner WW2s, passing KB x 20 total
Partner LBCs, 20 then pass bell
Russian twist / mason twist x 5 each side
Elbow plank x 30 second
Moleskine:
– Made all of NightStick's announcements — you're welcome. Plus the Bear, the Coyote, and the Basin Relay (Pierogi's PB yesterday). Beetlejuice took us out (thanks).
– Hippie preblasted for kettlebells, but didn't bring one himself. Instead, he pulled an iron bar out of the back of his truck, apparently from a manufacturing plant that is no longer in existence. nice alternative and he and Smores shared it happily
– I'm not one to use KBs on non-KB workout days, but since they were there, I added a couple exercises. And I like using them for Mary
– I thought about re-running The Vern since there were only three of us on Tuesday, but I used my better judgement. I just couldn't do that to myself twice in one week. All you runners, Horseshoe next Tuesday at PAINinsula!
– Hat Trick added some extra step-ups with a sarcastic comment. You're welcome.
– Jersey Boy grabbed the Q for next Thursday. Q School has gotten JB moving!
– Always nice to take folks on a tour of the hood. Thanks everyone that supported Fission today
– Appreciate my Oakhurst/Glenridge boys that came out today and every day, pushing me out of bed and into the gloom
Waffle House