Roscoe’s Favorite Exercise

12 at The Bulldog on a fine Tuesday morning.  Oompa ran laps around us all.  Here’s what I remember:

The Thang:

Circle up to start with some work in cadence:

• 10 x SSH
• 10 x Don Quixotes
• 10 x Imperial Walkers
• 10 x Mike Tysons
• 10 x Plank Jacks
• 10 x Dying Cockroaches
• 10 x Low Slow Squats

Grab the bells and ditch the cadence for some time based work.  1 minute on with a 15 second break for each of the following:

• Around the Worlds
• Pullovers
• Overhead Halo/Backwards Lunge (or as Double Stuf calls it, “the T-Square”)
• Curls
• Swings

YHC is well aware that music is needed when breaking out a timer.  Q fail to not bring it.  This led to bad songs by bad artists being sung badly, while the PAX talked about how bad the music is.  Anyways, the mumblechatter got going a little bit, so we just kept rolling.

Next meander with the bells to the track for a couple laps.  Basically, each lap had a specified carry and a couple exercises at each end of the track.

Lap 1

• Waiter Carry to far end of the track
• 15 x Goblet Squats (IC)
• 15 x Ski Abs (IC)
• Flapjack the carry and Repeato

Lap 2

• Goblet Carry to far end of the track
• 20 x Plank Pull-throughs (OYO, count L & R)
• 20 x Bonnie Blairs (OYO, count L & R)
• Repeato

Next, the parking lot where some cinder blocks were strategically placed.  PAX lined up 4 deep behind the blocks.

• 1st PAX – Farmer’s Carry the block and the bell to the bright light in the distance (or the covered area at the end of the parking lot) and then do 10 merkins on the block, 5 with LH off the block and RH on, and 5 flapjack.  Then Farmer’s carry it all back
• 2nd PAX – Flutter Kicks (AMRAP)
• 3rd PAX – Freddie Mercuries (AMRAP)
• 4th PAX – LBCs (AMRAP)

The 1st PAX was the timer, and everyone repeated the exercises til they got back, then moved up a position.  The PAX who finished the Farmer’s Carry went to the back of the line for LBCs.  Turned out to be a lot more ab work than YHC was expecting, so there was some stargazing while trying to get in reps.

We left the blocks by the Footmobile, and went back to the circle for another round of:

• Around the Worlds
• Pullovers
• T-Squares
• Curls
• Swings

Time was short, so we didn’t get in a full minute of each.  We did, however, get in a good laugh as while we did the Pullovers, Les Nessman informed us that they were Roscoe’s favorite exercise.

Announcements:

• Service Project – Chap Stick and Nail Clippers
• 2nd F events this week – Lunch Thursday, Axe Throwing Saturday

Prayer Requests:

• Turtleman
• Linus’s Dad

Moleskin:

I appreciate the support of the PAX on what was my first attempt at Qing a kettlebell workout.  I’ve still got a lot to learn, but grateful for the HIMs of the Bulldog that I can learn from.

I’ve known Les Nessman for a long time, since the days when our kids were eating high quality orange wedges on the sidelines on Coach Daniel’s soccer team, and I’m better for it.  Besides the consistent mumblechatter, he’s the guy that EH’d me into trying a kettlebell workout at some point.  I’m glad he was there, and hopefully it was more beneficial than that extra hour of sleep he could have had.

Grateful as always for the opportunity to lead.

Yabba Dabba Doo