Month: January 2017 (Page 3 of 5)

Friday the Thirteenth in January; not as spooky as it might be if this were October. There should be a workout theme that dispels the various myths. Unfortunately I’ve got nothing on that, so let’s make up one…how about if you don’t post on Friday the 13^th for a workout, you won’t be as strong as the 16 men that rolled from their comfy beds, joining together in sweat harmony. Admittedly I have been a little slack this week, letting the cold or damp weather control my mind more than my will. Congrats to all those that showed earlier in the week, even after a few hours of sleep watching Clemson win their second National Championship (Tiny Tank & Shad Rap). This morning enjoyed the benefit of being unseasonably warm, almost near 50 degrees which didn’t hurt attendance. Looking for inspiration, I’ve been reading other backblasts. The SOB’s (that is the Sons of Ballantyne) had a workout in a parking deck which they ripped off from a tougher one at The Jungle which is the 12 story deck across from the Spectrum Centre (formerly known as Time Warner Arena). Our Downtown AO has the benefit of the GasHouse’s mighty three story parking deck attached to the conference center which we may as well enjoy the fruits of our tax dollars. Most workouts typically incorporate the levels, stairs, and ramps on a Friday jaunt through the gloom. I rolled up my sleeves and went to work, including a trip to Lowes and a recon mission to the deck the night before to test run a few ideas. Here’s how it went down.

No FNG’s but a disclaimer was stated: “You’re an idiot for being here at this time of morning, let’s be idiots together. Today is You verses You, modify as needed, know your limits of when to push and when to pull back, blah, blah, blah.” Break the circle and line up on the steps of the Rotary Pavillion incited immediate mumble chatter.

Warm-up:

• Calf Raises and Arm Circles (Yes – at the same time – quite challenging for the PAX to test their balance and coordination on the first exercise. They enjoyed YHC’s brief loss of balance on the first cadence – payback was planned. The cadence called out 10, not sure how many were completed. Enough of that – circle up.
• Don Quixote – IC x 10
• SSH – IC x 15
• CDD – IC x 10

Pledge

Thang:

Mosey on toward York Street and head south for two blocks. Circle up in the BB&T parking lot for Merkins IC x 10 and Squats IC x 10. Head east a block to South Street and head north where we ran halfway up the street, just ahead of a large bus piled with school kids. YHC suggested Monkey Humpers would be fun with the young audience but that was quickly denied. At Midoriyama yesterday afternoon I partnered with Slaw for BOMBS (btw – for any partner exercise, find Slaw and he will make your life easier). He said he might post this morning to which I responded if he did, he would be rewarded with Rugby Sprints – his favorite exercise. We went 16 across and began with Mountain Climbers. After a few reps the command was provided to “GO” and like a heard of buffalo, the PAX sped up the slight incline and back down. I think Roscoe led the charge, maybe Squirt was up there too. Nursing a sore hamstring, I wanted to be sure I didn’t put myself out for the remainder and likely missed others doing their Usain Bolt impressions. This is the first time I called this exercise and forgot about the third leg which was the recovery walk. Instead I asked for a count off. Checking the time, I called for an additional round and off we went up and back, this time doing a walking mosey to the parking deck where the main event was staged.

We circled again for a count-off into four man groups; however, today’s work-out was not team or partner oriented. It was an individual test to push through. Signs were posted on the walls naming five different exercises to be executed on five different levels. Each man goes at his pace through each exercise, trying to attain the repetition goal on the sign or push for extra credit if they needed the extra challenge. After each level was completed, the PAX were to climb the stairs to the 6^th level, run across the top and descend to the 1^st level and then go to their next level. If that sounds complicated – it was. YHC was confused a few times on where to run, so that directive needs to be made more clear or re-designed. In groups of four, we headed off to start the work with exercise and rep goal listed below. All reps were to be single counted.

• Level 1
  • Pull-ups – 5
  • Rope pulls – 10
  • Donkey Kicks – 20
  • Dips – 20
  • Agility Drill – 5 reps (cones in a square with center cone. Begin in the middle and touch each cone, return to touch the middle cone before going to the next one. Each round equals a rep).
• Level 2
  • Blockees – 8
  • Squat with block – 25
  • Lunge walk width of deck and back – 2 times
  • Apollo Ohno (with bricks in hand) – 20
  • Block Curls – 20
• Level 3
  • Flutter Kick – 40
  • Freddie Mercury – 40
  • Toe Touches – 20 (on your back, feet at 90 degrees and touch your toes)
  • American Hammer – 30 (10 lb weight for resistance)
  • Dying Cockroach – 30 (bricks in hand for resistance)
• Level 4
  • Burpees – 10
  • Ski Burps – 20
  • Bear Crawl width of garage and back – 2 times
  • Hip Slappers – 20
  • Peter Parker – 30
• Level 5
  • Plank Jack w/ Shoulder Tap – 20
  • Frog Jumps – 20
  • Ski Moguls (hop between cones up/down ramp – like your skiing) – 3 times
  • Pike Up, Merkin – 10
  • Sumo Squats – 20

Thanks to the PAX for gathering the coupons to load in my car. Thanks to whoever led the others in dying cockroaches until we were ready to mosey home, a few minutes over to which I apologize for the tardiness. We quickly went through the name-o-rama and huddled for announcements/prayer requests. The Palmetto Relay has two more spots available; check for email and twitter posts and if interested, attend the meeting in early February. Prayers were lifted for Pizza Man losing his grandmother, Billy Madison and his in-laws, Bandit’s aunt fighting cancer, two friends of Roscoe battling health conditions, T-Square and family, the health of our PAX, especially those running this weekend in the Charleston Marathon.

Moleskin:

Once again it was awesome to organize this workout for a great group of guys. All were willing to dive into the various challenges and push your respective rocks a little further today. Much like Stroganoff has his Wolfpack Grinder, I’ve decided to adopt this workout as my offspring. I pledge to mold this Weinke until perfection can be attained, if there is such a thing as the perfect workout. With that said, I welcome the feedback for improvement. The goal for today was constant movement which helped maintain a peak heart-rate. Other than the organizational components, guys were moving through at a good pace. I was unable to complete the entire circuit so there is work for me to do. When I arrived home this morning, later than anticipated, my M said “I wished you would put as much effort as you do into your workouts into the things I need done…” That stung a bit. Maybe it’s the new underwear for Christmas or maybe it’s the lessons learned at F3 where that comment failed to chap my Sandy V as it may have in the past. Reflecting back, my M is right (she often is btw), so I have a Weinke of honey do’s that needs to be achieved. Hopefully I’ll have that rock rolling quickly. Until next time, Aye!