With Easter on the horizon, many of the schools will be taking time off for Spring Break and that means some will head to the coast for a little R&R. The pre-blast promised a core meltdown. For the 7 Goats that escaped their home gates, I wanted to be sure they got their money’s worth. There was a nasty storm that moved through our region early in the morning, leaving the ground soggy and damp but thankfully by the time the PAX began arriving at the parking lot, the sky was rain-free and the temperature a nice 59. Oh Wow was on his one week anniversary, but otherwise, a veteran crew needing only a brief disclaimer: “You verses you, go at your own pace” (some took that literal). Oh Wow added “and don’t die…” We pivoted to face Old Glory hanging limp on the flag pole and completed the pledge. Time to get it on.
Warm-up:
- SSH IC x 10
- Don Quixote IC x 2 (by the second cadence, Mayor asked for mercy, so we s-l-o-w-e-d d-o-w-n and these became:
- Abe Vigoda IC x 8
- Toy Soldier IC x 10
- Imperial Walker IC x 10
Thang:
I have a decent collection of coupons in my garage – for this session I brought the water jugs. Life is always better holding a nice firm set of jugs (oh yeah – this crowd went there). With a small group, I had enough for both hands and we moseyed to the Goat Island Bridge for a Zombie Walk. About a quarter of the way, Mayor asks how much longer. Sargento was leading the group and reached the mid-point so I offered a choice to which we Omaha’ed to regular lunge walks to the end.
With a good burn on our legs, I led the PAX to a covered picnic shelter for the chisel portion of the ab-fest. I covered detailed instructions including a demonstration of each exercise emphasizing a single count of one leg (not every leg). Apparently Dolph’s ears were still asleep and he went with his own count inciting Mayor’s response: “no wonder you’re in the lead – you’re cheat’in.” Here is what the other 6 PAX did:
- American Hammer – 25 single count reps using water jug
- Flutter Kick – 25 single count reps holding water jug pressed
- Freddie Mercury – 25 single count reps (no jug holding this time)
- Bobby Hurleys – 25 single count reps ‘shooting’ the jug
- Rinse and repeat
- Rinse and repeat
To Dolph’s delight, a train passed during the first set and he gleefully yelled for the PAX to begin 5 burpees. Oh Wow went for his merkin and expressed a trumpet like explosion that I wasn’t sure which orifice the wind blew. Come to find out it was his pie hole – be on alert the next time you post. (I’m thinking that qualified as ‘comedic gold’ right Mayor?)
While the PAX recovered, I explained, even demonstrated the next set for the Dora 1-2-3. The partners linked up as follows: Short Sale and Oh Wow, Wheezy and Tiny Tank, and the ménage à trois formed with Mayor, Dolph, and Sargento. With our abs getting cut, we needed to work on shoulders and arms. P1 performs the exercise while P2 (or P3) runs a short loop from the picnic shelter.
- Dips – 100 aggregate
- Incline Merkins (keep hands shoulder width on the picnic table) – 200 aggregate
- Decline Peter Parkers – 300 aggregate
With the heart rate going I had several options on my Weinke leaving the choice to Mayor. He opted against my version of Brownstreak’s Triple Nickel (sorry BS – but you weren’t there for the AO Q override). The Mayor opted for one last set of core focus. Once again detailed instructions and demonstration was provided, but not followed. Keep your partners; 30 seconds of each exercise then flap-jack.
- Set 1
- P1 – Halos
- P2/P3 – Burp-jacks
- Set 2
- P1 – Plank up (use picnic table)
- P2/P3 – A-frame: use water jug to close down as knees bicycle in and out
I had more on the soggy card but time ran out and we moseyed back to the circle. With a small group, there was a lot of good chatter. We learned Mayor remains private on twitter because too many porn stars began following him. Wheezy said he saw that as a bonus. And with opposing thoughts such as that, we know what a diverse PAX we are. Announcements were mostly for Saturday where we’ll have normal AO’s going and then Community Foundation Run beginning at 9 am. If the trails at the Whitewater Center are open, Freight was organizing a bike ride at 2 pm. Jason’s Deli Friday at noon in Charlotte and Advisory Meeting April 23rd, bring ideas for IR workout. We shared prayer concerns for Pockets to have healing and the medical staff to diagnose the issue for treatment. Also for Top hat and T-Square and their families. And finally for our PAX, not only present but for all the great guys that are part of this brotherhood. Thanks for the opportunity to be a part of it.