5 pax gathered at North Meck Park to do some Scandinavian things. Because this is #Viking.
At exactly 0530, YHC instructed pax to partner up, then distributed to each "team" a plastic grocery bag. Pax copped to being nervous. Was this a barf bag? Nope…. we are plogging!
Plogging is a popular form of exercise in Scandinavia, particularly in Norway and Sweden. It is a portmanteau of jogging and "plocka upp" (pick up) and involves picking up litter while jogging. The goal was to leave NMP a little cleaner than when we arrived, while working some bending / stretching into our mosey.
Mosey to usual Viking warmup spot and circle up. Disclaimer.
WARM-O-RAMA:
- SSH x 25 IC
- Windmill x 10 IC (Denmark is home to many windmills and is in "a league of its own" for wind power production per capita)
- Purple Heather Picker x 10 IC (Norway's National Flower)
- "Skankin" x 10 IC (just like the 'Merican pushup, but Scandinavian!)
- Mountain Climber x 15 IC
THANG:
Mosey to pavilion near concession stand. Thought we might find more litter in this area. Only found a few items.
Icelandic powerlifter and 4-time "World's Strongest Man" (1991, 1994-96) Magnus Ver Magnusson's workout regimen purportedly included 1 minute sets of bodyweight exercises, so the pax did some of that today:
- Step-Ups – Left Leg only (1 minute)
- Squats (1 minute)
- Dips (1 minute)
- Step-Ups – Right Leg only (1 minute)
- Squats (1 minute)
Mosey down to baseball field.
Nordic Hamstring Curl x 10 – with partner holding your ankles.
Line up on right field line for "Skankin" medley with sprints:
- Standard "Skankin" x 10 OYO, sprint parallel to baseline (90 feet). Repeato and sprint back.
- Wide "Skankin" x 10 OYO, sprint parallel to baseline. Repeato and sprint back.
- Diamond "Skankin" x 10 OYO, sprint parallel to baseline. Repeato and sprint back.
- 10 count (thanks, Stapler)
- Shoulder Touch "Skankin" x 10 OYO, sprint parallel to baseline. Repeato and sprint back.
Nordic Hamstring Curl x 10 – with partner holding your ankles.
Mosey to parking lot near tennis court. Continue to rock pile and pick 2 handhelds. Find your partner.
- P1 walk up incline and back while performing standard curls with rocks
- P2 front arm raises with rocks
- Flip-Flop
- P1 walk up incline and back while performing hammer curls with rocks
- P2 lateral arm raises with rocks
- Flip-Flop
- P1 walk up incline and back while performing skullcrushers with rocks
- P2 arm circles (no rocks)
- Flip-Flop
Replace rocks and mosey back to cars for Mary:
- LBC x 25 IC
- Swedish Alphabet (capital letters)
- Elbow plank 1 minute
Recover, recover.
MOLESKINE:
- It was a pleasure to lead this fine crew of pax. Appreciate their willingness to do some plogging on our way around the AO. We found a bunch of litter toward the end of the workout while moseying back to our cars, and ended up filling almost a full bag between the 5 of us. YHC had planned to call burpees at the end of the workout, and reward the best ploggers by excusing them from the burpees. Ultimately YHC decided to reward all of us for being excellent and willing ploggers. Thanks, pax!
- YHC, like MQ Fescue, was OOT at the beach this past week, and am still easing back into things. Wanted to deliver a good but not overly taxing beatdown. Hopefully that's what the pax wanted and got.
- Didn't call a ton of cadence today, and thus had some opportunities to chat with the pax during the workout. Enjoyed learning Fescue's and Stapler's EH stories, and meeting Pancho. Stapler, we need to get Jukebox back out! Always great to have Kumquat join, and appreciate the willingness to trek over from Skybrook. Need to get a run in over your way sometime, brother!
- YHC erroneously opined that Scandinavians were still dominating World's Strongest Man. Stapler promptly corrected YHC and noted that the U.S. has a recent 4-time winner. Sure enough, Scandinavians are still in the mix, but hardly dominating. U.S., Poland, Lithuania, and UK strongmen have all found the podium in recent years.
- Thanks to Fescue for the opportunity to lead the pax this morning. Fescue has the Q at Mighty Oak tomorrow – come on out! Thanks as always to Auto and Eeyore for the EH in June 2016 – forever grateful.
Aye,
TC