Valvano Circuitry

Simple approach to today, I wanted to do a circuit training since it had been awhile.  Through the week I researched exercises and circuits that boxers use, and I rolled out 8 stations.  Problem was, we had 11 people!

WU:  Shortsale warmed up everyone up, then Painlab migrated to our ring of honor.  Then we did some more warmup, via Low Slow Squats, MCC’s, Merkins.

CIRCUIT WORK:  we had the following available, and me & Watt’s Up pivoted to create the last two stations.

Step-Ups (10 each leg, then 10 Dips)

Slamball (10 slams, 10 presses)

Shadowbox (continuous)

Unders (rope set up, do hooks while shuffling across the line, when back and forth 10 SSH’s.  With weights).

Swings (double or single, have at it)

Jumprope

Elastics (pull back with one arm, punch forward with the other)

Cleans (KB cleans continuous)

Core (pick a core exercise, do it)

Pick your weakness (Curls, Merkins, Squats)

I had the timer for each station set at 2 minutes.  This was not helped by the fact I should have had a 1 minute rest period for everyone but instead opted for like 30 seconds, maybe?  Good work from all.

At the end of the first cycle I stopped everyone to discuss the message of the day.  Linus had on NC State gloves.  I’m not an NC State fan.  I respect State because I love NC, but like all things in sportsball, the some fans (and friends!) anger me.  BUT, they hold one thing high, and that’s Jim Valvano.  Valvano is a hero to me, for his simple message of “Don’t give up, don’t ever give up.”  So I let the crew know about Rockabilly, a #HIM that had to change his work schedule to work nights and that means he will miss morning workouts.  So instead of quitting, what does he do?  He starts TWO NEW AO’S.  That’s what a leader does.  He doesn’t quit, he never quits.

Message done, back to work.  This time I set the clock to 1 minute, but no rest between stations.  I think we all short-circuited around station 8.  Brutal.  Called time at 7:57, met with the Bert crew, done.

MOLESKIN –  I woke up with the worst crick in my neck at 5 a.m., fearful that I might not be able to go.  But some water, stretching (and IB Profun), and good to go.  I feel so much better due to exercise and fellowship.  Remember that F3 helps cure the mental and the physical.

Great work from Nessman on 2 consecutive weeks, thanks to Pedal for helping support by bringing gear, great to see Tube getting more time in, Hunchback and Sledge were working AND conducting business (leaders), Dry Rub and I agreed my time management sucks, and both he and VooDoo got in EC which is impressive.  Timeframe seemed to enjoy the Painlab time, maybe we’ll steal him from Bootcamp?  He doesn’t have soccer arms.  Lastly great work FUGITIVE, our FNG, when he hit his wall, he took the time needed, then got back at it.

IT DOESN’T GET EASIER, YOU GET STRONGER.

Prayers for Nessman’s family, Tube & Fugitive’s friend, there was another personal one that I hope Short Sale captures.

WATT’S UP – thank you for the opportunity to Q today, a man among men.  Maybe your Tigers will take it easy on my Tarheels today.

Great work men – Rudolph