Lately there’s been this bumper crop of never ending SSHs. Will the madness never end?
Last year I attended Midoriyama and cannot remember the Q but absolutely Loved how he began …. we we’re told that he was not a runner and didn’t have any running planned at all …. then he said “Oops , yes we will run …. to the turd shack …. “ possibly only 6 ft away ! While we did Not run much … the intent was to limit running due to my having run two 5 k events last week and a little more running Monday at Black Knight I also ( as mentioned in the title) chose to eliminate ALL SSH as I heard of Shelby’s workout using only 2 exercises in 4 feet of bowater and another abundance of them again on Monday ( thanks Gastone ).
All that fun aside …. disclaimer pledge …. begin
Cold morning …. let’s warm up quickly as I tell them 5 jump squats … then a real crowd pleaser (esp for warming up) the Moroccan night club X 25followed by merkins with the 5th and 10 th ones where we hold it low and move side to side ( going downtown benefit of Goose several Saturdays ago) . Lastly we go to squat , hold and now (this brilliant idea sprang into my mind last night when I could not/ would not sleep due to excitement of weather forecast/Q) and then move 10 steps to the left maintaining circle and then 10 steps left complete with rythymic clapping ( Gastone)!
Mosey…. only to gates to the park… 5 burpees…. karaoke right side halfway down 5 more burpees … karaoke other side to light before turd shack 5 burpees mosey 20 more feet to far side of the turd home … line up before curb … and 5 Rocky B’s, 5 Bobby Hurley’s , 5 Mikd Tyson’s meant to also have 5 box jumps onto curb but could not remember on first round but added on subsequent rounds and we ended with 5 donkey kicks against wall…. repeating two more times at 10 counts and ending at 5 …..
Move onto play ground hand walk parallel bar and mosey to swings two rounds of 10 derkins( feee in swing ) and 10 jump lunges. Now a dead hang for approx 30 seconds.
Two rounds of French fries X 10 and another crowd pleaser Kneetars compliments of Tesla’s buddy Iced T from Lake Wylie( I work with him) These are performed on a nice comfy surface like mulch ( hehe) standing drop to one knee , drop other knee , now stand up …X 10. Next we find a comfortable bar and hang again but pull knees up to chest …. approx 20 seconds this go round .
Now we do two rounds of Makhtar N ‘ Diayes ( plank …. move yo lower plank) … discussion on proper pronunciation …. adding squats X 10 on both ending with 5 pull-ups / chin ups your choice . Somewhere during all this there was wonderful mumble chatter about which exercises were made up / who made them up / whether or not there were imaginary beings floating in the ether ….
Mosey again to parking lot line up for dominoes pax to hold right arm up awaiting turn at 10 merkins plank for the six …. mumbles about left arm being too strong ( don’t they know that other direction coming …. so yes resume with left arms raised , wait for turn at merkins …. complete!
More mumble chatter about how back blast will mention how all we did was pointless hanging walking aimlessly in circles playing with balls … I acknowledged my reasoning on this workout is because my recent attempt at an obstacle race showed me that while I have come quite a long way in this past year , but I’m still well short of where I need to be in order to compete better because i intend to do probably 2 next year ( reach out to me Gilligan …. I’m interested in Spartan Sprint for one of these. Back to regular scheduled programming anddddd 5 burpees and nur to gate ( yes … all the way and watch Gastone work his magic handing out one Q after another filling all vacancies for I think the next 5 years … or 2 weeks …. plank for six … most back to start 25 lbcs cadence count yours truly and end with Gastone and 40? Flutter kicks …. objective complete!!!! Excellent job by all … notably Stone Cold fresh from wire removal from knee.
Announcements upcoming X mas party at Quifees
Any pax working out at Any/All sites next Tuesday wear all black …. pass this on please info on Twitter
Prayers for Nikki Bailey / family
Final thoughts …. beautiful morning even though cold