Six elves came out to the Quarry to celebrate the arrival of Mr. Hankey, the Christmas Poo, in time for Christmas. Howdy Ho indeed!!
Warm-o-Rama
Front skip, backwards skip, karaoka x 2, SSH, TS, Windmill, Pickers
The Thang
Mr. Hankey brought Cinder block pain stations for Christmas.
Nine separate stations with two exercises at each station. We did 12 reps of each of these except as noted
1 – Incline mercans with cinders and hockey stick; Bent over row w/ cinders and hockey stick
2- Squats w/ OH Press; Upright row trapezius
3 – Alternating mercans w/ cinder; Skull crushers
4- Alternating steps on cinder; Back and forths on cinder – 50
5- Mason twist with medicine ball; squat to jump with medicine ball
6- Curls with cinder; CDD
7- Jump rope (sans rope) – 50; Mountain climbers – 20
8- WWII with cinder; Lunges
9- Front raises w/ 12lb dumbbells; Side raises w/ 12lb dumbbells
Set 1 – do first exercise at each of the 9 stations, then Indian run around parking lot twice with sprint option for last 1/2 lap
Set 2 – do second exercise at each of the 9 stations, then line up for 3 sprints across parking lot with jog back
Set 3 – see set 1
Set 4 – see set 2
Set 5 – combination platter of both exercises in each station (6 reps each) then Indian Run
Moleskine
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FNG-1 was Paul Pompi, Q’s brother from the same mother, who is in town from Cedar Rapids Iowa for the Christmas festivities, and is known as RAGBRAI in these parts
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Back-blast is late in sending due to the busy holidays and realization that Q’s best back-blast writing is done at work
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Today’s holiday theme musical selection accompaniment included:
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Mr. Hankey the Christmas Poo – Early ‘50s recording by Cowboy Timmy
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All I want for Christmas is You – Mariah Carey
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Santa Clause is Comin’ to Town – Bruce Springsteen
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A Holly Jolly Christmas – Burl Ives
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Underneath the Tree – Kelly Clarkson
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Do They Know It’s Christmas? – Band Aid
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All I Really Want for Christmas (featuring Kool-Aid Man) – Lil Jon (by request)
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Run Rudolph Run – Chuck Berry
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The Little Drummer Boy – Bob Seger
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Happy Xmas (War is Over) – John Lennon
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Feliz Navidad – Jose Feliciano
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Christmas Time is Here – Vince Guaraldi Trio
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Must Be Santa – She & Him
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Jingle Bell Rock – Bobby Helms
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Rockin’ Around the Christmas Tree – Brenda Lee
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Not certain that ‘Lil Jon put much effort into the lyrics. Kool-Aid Man nailed his parts tho
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Was not sure if Grip had already gotten hisself a back tattoo or was planning to get one for the holidays. I am sure that Pax shared some very helpful and creative tat slogan ideas for his consideration
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Mojito is the only one in the crew who resembles a runner during the Indian Run . The others look like walk-runners that are finally challenging their pace and/or mall walkers clearly out of their element
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RAGBRAI resembled Rocky Balboa circa 1979 in the original Rocky with his grey sweatshirt and sweatpants. There was some shedding of layers eventually
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Great work men!! You smell like flowers!!