My M’s favorite trainer at About Face Boot Camp (Misty) is on vacation, relegating her to workout at home. I’d share a photo but that might provoke some of our PAX to defect to the Cramerton gym which we share common terrain at Goat Island. This opportunity has allowed me to post several times this week beginning with Martha’s on Monday. In order to avoid another one of Gastone’s creative leg burning jaunts, I took one for the team and grabbed the Wednesday Q from his mitts. Thinking of the working, it seems the only other man among our PAX that truly dedicates his workouts to the core is Tool Time. He may have a bolt in his head but I think he’s on to something as we seem to be reading from a similar hymnal, which by the way, anyone posting at GasHouse Saturday, well, you better get ready work your belly. So with the concept in mind I announced the working title of the routine as CORA.
Gastone was of course the first to arrive followed by Bandit, my Weasel Shaker mentor. Defib, JK2, and Stonecold comprised a formidable crew. My planned routine needed a number divisible by two or three so I was happy. All the men were veterans so I didn’t even bother with a disclaimer – they had suffered through my direction before so we stood at attention for the Pledge. Now let’s get this train wreck mov’in.
Warm-up:
- 4×4 – OYO x 5
- Shoulder Tap/Plank Jack – IC x 10
- Peter Parker – IC x 10
- Plank, alternating lunge – IC x 10
- 4×4 – OYO x 5
The 4×4 was discovered in the exercise lexicon and similar to an Insanity set that I enjoy the challenge. From a standing position, drop into plank and then perform 4 merkins followed by 4 mountain climbers; return to standing to jump and overhead clap. I was kind and allowed for a single leg count of the mountain climbers. The 4×4 was quickly embraced by the PAX, especially JK2. When he begins griping in the opening minutes of the warm-up, then you know the plan is working as intended. Now JK2 tried to categorize the 4×4 as a burpee and I suppose it’s in the family. Regardless, try that one on for size at your next Q if you want the mumble chatter early, especially if Mayor is in the circle. If you’re paying attention you’ll notice the middle three exercises were performed in plank. Since the Q never said recover, the shoulder burn began to take effect, at least for everyone but JK2 who attempted to stand between each one. Yes there is a common theme of our favorite tree professional who offered quite a lot of feedback during this 45 minute session. With the warm-up complete, time to mosey to the office building on Riverwood Parkway.
The Thang:
We split into two-man teams for the first set which would make use of the subtle incline rising from the road to the parking lot. I know how much Gastone loves hill work and I didn’t want to disappoint. In the DORA format, we would perform all core based exercises today. The team would perform an aggregate total with P1 exercising and P2 running the incline to return and swap:
- 100 WWI
- 200 Freddie Mercury’s (count right side)
- 300 American Hammers (count right side)
With that set complete we moseyed to the upper parking lot and seeing the PAX needing to catch their breath, I asked JK2 if he attended F3 Dad’s weekend. I figured that would be a great place for him to unleash a dozen or so of his brood. But he didn’t attend, so he instead offered the standard joke about the naked man wrapped in bubble wrap heading to the doctor. We made the assumption the PAX had encountered this gentleman at one point or another of our professional careers: Stone Cold arresting him, Defib zapping his heart, Gastone selling him an office chair, Bandit providing IT advice, and me appraising his house. Yeah that dude is nuts. Now for the second circuit – each man is on their own this time.
- 10 Merkins
- 20 LBC’s
- 30 Mountain Climbers
These would all be performed in succession and then the PAX would run to the opposite end of the parking lot, rounding the island before returning and beginning the next set. We did a total of 5 sets. Everyone dug deep on this one. Once concluded we re-joined our partners for the final circuit which the team would perform in aggregate with P1 exercising and P2 running to the opposite end of the parking then swap:
- 100 Penguin Crunch
- 200 Flutter Kick (count right side)
- 300 Plank Punches
We finished at 0612, just enough time to hustle back to the starting spot. Announcements for the Burpee-thon and prayers for Bandit’s aunt and JK2’s friend (Beef) going through a rough time.
Moleskin:
I’ve been looking for a Weinke that I could laminate and use when I can’t find the creative juices or for an emergency like a Q no-show. Stroganoff has the Wolfpack Grinder, Brownstreak has The Vern. There are others out there as well. So I think the CORA is worth a patent. I’m willing to negotiate naming rights, maybe a certain local heating and cooling company would be willing to put their brand on it. This routine doesn’t require coupons, the timing works well in the standard 45 minutes, and it definitely works the core. As Tool Time knows, having a strong core provides benefits for so many other things but for this morning, it was fun to hear JK2’s mumble chatter. Until the next time.