When the humble Q pulled into the St Mark parking lot at 0521, Shadow was wrapping up a standard (despite not knowing the term) and another gentleman was walking around the AO picking up trash. POS joined us a short while later and we discussed the possibility of running over to the I-77 tunnel, but as we began our warmup by the pull-up bars, the Amenmobile arrived and we switched to plan B.
Following some SSH, Carrot Pullers (with a back stretch), and Hillbillies, we moved to the pull-up bars where everyone maxed out on pull-ups and then hung from bar until the last man maxed out. I did not count how many times Shadow’s chin touched the bar, but it was enough that my fingertips were barely hanging on when he finished.
YHC had everyone grab a block and set it to the side for future use, then we ran to the corner of the lot by the cars. This would be corner 1. Corner 2 was by the bell tower, corner 3 was at the back entrance by the old rectory and corner 4 was back at the blocks. We completed 2 circuits with 2 exercises at each corner:
C1: Merkins & Slow Squats x10 IC
C2: CDD & Muhammed Ali x10 IC
C3: LBC & IST x10 IC
C4: Curls & Upright Row x10 IC
We mixed up the moseys between corners to include some running, some sprints to catch the “rabbit”, some quadrophelia, butt kickers, high knees and skipping.
C1: Reverse Lunge & 1/4 Turn Jump Squats x10 IC
C2: Wonderbra & Praying Mantis x10 IC
C3: Dying Cockroach & J-Lo x10 IC
C4: OH Press & Lawn Mowers x10 IC
Following the Lawn Mowers, I instructed everyone to take a seat on their blocks. I really thought Amen was going to be 2nd after myself, but he circled his block like a dog getting comfortable and wound up settling in last at which point I had everyone put blocks back. /shrug
Next up was a mosey to the school for some more Wonderbra and Praying Mantis (this time with forearms higher on the wall). We added some Suzanne Sommers before making our way back to the cars. The pax may have thought we were wrapping up early, but YHC called for some Touch Dem Heels and then we did 100s – or whatever (9Lives calls it when you pulse your outstretched arms for 100 reps while lying on your back). When we wrapped those up, my watch showed 0615, but those felt easy so I opted to wrap up with 5 burpees. Then recover, recover.
Ye Olde Moleskine
- POS took the crown from Amen today for the most “amens” during the workout #IYKYK
- Amen was a gracious rabbit for our greyhound sprint. Only Shadow and POS caught him
- YHC had to adjust the workout to keep Shadow happy – his fitness is on a higher plateau
- We inserted some Monkey Humpers and Glute Thrusts for the Fartlek crowd. They seemed mighty pleased with the greeting
- Shadow & YHC joined 2/3 of the Viking crowd for #coffeeteria afterwards
- 3/8 – Polar Bear; 3/22 – OST 8k; TBD – WNC Service Day; Dec – Christmas Party