Four fellas came out to the Quarry Hood in search of verticality in the Riverbend neighborhood. We found some
Warm-o-Rama
Mosey two blacks towards triangle area for SSH, an Arizona guest appearance who proceeded to do some Windmills with us, then Strawberry Pickers
Mosey to gate at bottom of hill for decline mercans, hammy stretches, figure four leg lock stretches and incline mercans
The Thang
Mosey to hill at the end of Riverbend for some Ladder 8’s.
Do one exercise at top of hill and then do the the other exercise at the bottom of the hill. The total reps in a set always equal 8.
First set has 7 reps of one exercise at top and 1 rep of the other exercise at top of the bottom; second set has 6 reps at top and 2 reps at bottom of hill. Repeato, etc. etc.
1st set
Squats
CDD
2nd set – backwards run up hill
Plank jacks
Hand release Mercans
3rd set – karaoke run up hill
Lunges
Diamond mercans
Mary
Mosey back to park for timed abs. Do each of these for 60 seconds
-Plank with shoulder taps
-Boat pose
-Ankle taps
-Freddy Mercury
-Jack knife
Moleskine
-Had some dog issues this am. Q was late arriving to workout from taking care of his dog, and Conqueror had to bail on posting at the last minute from having to referee a fight between two dogs he is sitting
-We welcomed a special traveling dignitary today. Puddin’ typically posts at Davidson and is part of the NOSB (North of Sand Bar) water ski crew
-Overheard during the workout: “Is karaoke up the hill too much?” Shortly thereafter, Q strains his calf. Upon reflection, it was more than a twinge but less than a tweak, but should still allow him to waterski
-Arizona gave an update on the recent HamBone nuptials. He slow-danced with a superspreader, and the bride was absolutely ravishing. Pretty sure her name is Steve
-Overheard during the workout: “I know you should not talk politics at F3”. Lite fuse, and brace for impact
-Q has a lot of AO envy for Davidson. Lotta available props and ability to store things like sandbags behind a church
-Schwinn showed some great life coaching moments today, or at least served to affirm prior decisions that one should definitely bring beer along when going waterskiing at 8:30 am
-Good multisporting PAX today with biking and waterskiing after the workout. You guys are ath-a-letes.
-Respect all around in the COT
-Schwinn has a bitching bike van
-Prayers for our nation keeping everybody safe this holiday weekend
-Great work men!!!