Apologies for the delayed backblast. Here is roughly what we did yesterday on a warm morning at BRP.
0701: Delayed start to accomodate our Nantan (re-) tieing his sneakers.
LONG WARM-O-RAMA:
- LONG (~.5 mile) mosey from start-ex over to the middle school parking lot, including high knees, butt kickers, side shuffles, karioke, and quadraphilia up a nice hill. Jersey Boy mentioned that warm-up exercises were superfluous after that, but we soldiered on anyway!
Warm-Up Part 1: Legs
- SSH x 15 IC
- IST x 15 IC
- Dwight Schrutes x 15 IC
- Slow deep squats x 15 IC
Warm-Up Part 2: Shoulders
- Without putting arms down, we did arm circles forward, overhead claps, underhand claps, air presses, and arm circles backward, all x 15 IC
Warm-Up Part 3: Core and chest
- From the top of the grass hill, sideways plank walk down stopping for a Merican every 3rd right hand placement (Overheard from Moses: "This seems like an "Estate" exercise", lol)
- Elbow plank x 1 min, balanced on this paver wall which was convenient
All in all the extended warm-up was precisely 15 minutes, which seems right for a 1 hour workout.
The Thing:
This was a repeat-o from Arnie's Army on Monday. Given that all these gents attended different workouts that day, it was new to them.
This was a Tabata style workout, with 90 seconds of AMRAP work to simulate a shift on the ice; followed by 90 seconds of rest.
Exercises included: (in roughly this order)
- Lunge jumps on the benches
- Backward steps (simulating backwards skating) / sprint forward
- Mericans
- WWII situps
- Trunk twists with rocks
- Front shoulder presses with rocks
- Shadow boxing
- Squat jumps
- Side lunges
- Mountain climbers
- Elbow plank
- 12th set, see below
Those were the 12 sets. In between sets we usually rested as per Tabata rules, although we did throw in some low flutters for a few of the "rest periods".
Mary:
- For the 12th set, we took a long mosey through the blacktop / trail part of the AO to get our heart rates up again. (Or maybe YHC ran out of ideas at the 50 minute mark?) Circled up near our cars for some traditional Mary including:
- Crunchy frogs x 12 IC
- LBCs x 12 IC ?
- Shoulder touch Mericans x 10 IC
Recover, recover. We covered 1.87 miles according to Strava.
Moleskin:
- Really enjoyed working out with this crew, and the coffeeteria with everyone + Special Sauce later. YHC encourages everyone to get out of their usual routines and AOs occasionally, for the variety, and to see good friends that maybe you don't work out with often.
- A new phrase was coined at coffeeteria: "Radar Finger". Let's try it in a sentence: Bagboy flashed the Radar Finger to Moses as Moses and Waffle House were driving away. #STK
- Two Nantans and one former BRP MQ (Jersey Boy) in one workout…not too shabby. Oh and YHC recruited Waffle House to my 3 on 3 basketball team for Dad's Camp, assuming it happens.
- Thank you Mr. Holland for the opportunity to lead. We hope you are well and to see you out soon.
Enjoyed it gents, Turnpike.