Curiosity got the better of us, as 11 pax posted to a workout with a guy who can't run for another 4 months while in rehab. I think it was the same type of curiousity that might keep your eyes glued to an impending train wreck.
Thang:
"he told me to, 'walk this way,'…" form walks to loosen up the legs on our way to the pull-up bars. COP –
3 burpees followed by an exercise, up to 12 total burpees. Exercises were in cadence to 10-15 count: IST, windmills, merkins, and one other?
Mosey to the pull-up bars –
- 11s: knee-ups while hanging from the bar and merkins for a total of 55 knee-ups and 55 merkins.
- Pull-up / Curls ladder: 1 pull-up, 5 curls with landscape blocks, 2 pull-ups, 10 curls…5 pull-ups, 25 curls. (extra credit for Uncle Rico – what do you expect? He's a teacher…he doesn't listen, he only lectures people on BS).
Additional rock work including low curl, high curl, full curl, straight arm extensions, skull crushers, shoulder press both hands, shoulder press left hand only, then right hand only. Intermixed were some lessons on proper low plank form to truly engage the abs and core muscles…#TBQ within seconds when done properly.
Mosey (or skip on whatever good leg you have) to the stairs on Stumptown Rd for a modified Jacob's ladder. 1 burpee, 5 calf-raises on the way up the stairs, continue up stairs and around the corner back to the bottom of the stairs for 2 burpees and 10 calf raises…continue to 7 burpees and 35 calf raises…Again, some listening issues with Uncle Rico, who had to circle back and finish some calf raises. Theme? It's okay, he still put us to shame with his #3S2T.
Mosey to the parking lot for M-16 special, CackalackaChooChoo. 1 time through and then on 2nd time, one burpee between each person you jump over for a total of 10 more burpees.
Mosey to the handicapped parking spots. Why? Because several of us qualify for handicapped parking! Mary with a Rope (thanks to The Force). Each person swung the rope 2x, in plank position, using first the right arm and then the left arm while we took turns calling ab exercises…except for Uncle Rico, who again was having listining issues and called for more burpees…Whiskey Tango Foxtrot (in the words of the Gnarliest Goat). Regardless, we ended with 55 burpees (1-legged or 2, depending on your limitations).
Top Gun took us out in fine fashion, acknowledging that we are all subservient to something. Faith in something bigger than you!
Moleskin –
- Thanks for the EH, Rocket; and, thanks to the pax for following me around for 60 minutes.
- Marker was not only the War Daddy (double respect), but he also ran a solo standard and dropped some fatherly pearls of wisdom at QSource. Tclaps.
- M-16, after another extended absence, fell for YHC's bait & switch EH that it can't be that hard of a workout to return to, I can't even run yet! Tclaps for posting, brother. Get on a schedule. We need you in the gloom to make us stronger and vice-versa.
- Uncle Rico – the best comedians are those that aren't trying to be funny.
- Frogger – my brother in recovery; thanks for posting and inspiring everyone else to abandon their excuses.
- I'll see you gents in the gloom.
- Stapler – nice job with the Monte Python reenactment during high-curls with the stone tablets.
- Omaha and Blackbeard were fighting over the rights to a new exercise form…using love handles during curls to isolate the bicep muscles? Did i get that right?
- Knockout & Twister – thanks for counting. Someone had to keep track.
Delayed, but still humbly yours, Moses