Didn't know what to expect at AES – having never been to one previously. Was glad to see two of my favorites emerge from the gloom. Actually – Spanarkle didn't emerge – he was already on a library bench when I got there and claimed that's where he had slept.
Also at the lauch was DEVO. Did a huge solid by dropping off some materials for the Gears Comedy Night (August 27th – Galway Hooker in Cornelius – $25 tickets available). Still a little banged up – DEVO exchanged pleasantries and was on his way. Good to ride with him last night – on his birthday. The D9 Monday Night rides are really becoming a huge event each week – thanks to the efforts of DEVO. Seemed like at least 30 riders last night. (Meet at the basketball courts at Bailey Road Park each Monday at 6:15. Usually two groups – A and B – always a no drop affair. Grab beers art D9 post ride. D9 will donate a dollar for every beer consumed to the Gears MS team).
Warm-o-Rama
– All of your favorites – SSH, IST, Windmills, Apollo Onos, Mountain Climbers, Alternating step ups on the wall, stretchy stretch.
Mosey to the Church
– Grab a paver
– Round One – all exercises IC x 12 = Curls, Overhead Press, Skull Crushers, Bent Over Rows, Squats
– RD 1 Bonus Exercise – Progressive Curls – 8 count starting with a small movement up to a full curl by the time we got to 8 (x10?)
– Take a lap around the lot
– Round Two – all exercises IC x 10 = Curls, Overhead Press, Skull Crushers, Bent Over Rows, Squats
– Rd 2 Bonue Exercise – Moving Mericans = Start on your paver – merican on the 1-2, move off the paver to the right on the 3-4. Second rep ends back up on the paver, Thrid ends to the left, etc etc x 12
– Take a lap around the lot
– Put up the pavers
There had been early talk of a visit to Goodrum Street for some hill work. YHC called an audible for several reasons:
– I pushed it at the D9 ride last night and my legs were feeling it
– With an intimate group, we were talking a bunch as we worked – good 2ndF. Harder to acheive on Goodrum.
– That hill sucks
So……it was off to the school we went, where we ran into the 5:30 crew taking their licks from Riptide.
– Find a spot on the wall for People's Chair with Air Press
– Australian Mountain Climbers on the wall
– Repeato People's Chair with Air Press
– Repeato Australian MCs
Head to the picnic tables
– Dips x 15 IC, One legged squats x 10 each leg OYO, Incline Mericans, One Legged squats x 10 each leg OYO, Decline Mericans, One Legged dquats x 10 each leg OYO
Head for the Green
MARY
– LBCs, Low Flutters, W's, Dying Cockroach, Pretzel Crunch L, Pretzel Crunch R
RECOVER, RECOVER
Humidty Moleskine
– Small but mighty group. Good mix of sweat and conversation.
– See opening paragraph regarding our announcements – D9 Ride and Comedy Night
– Always an honor and a pleasure to be among you fine men.
Peace,
Holiday