South Street Circuit

EZ Rider needed a Q and I needed to get my ass out of the bed. Coming off vacation (2 weeks ago) I extended the sleeping in routine. I really am not a morning person and old habits die hard. Most of the summer I’ve used Friday as an off day to break between the weekday workouts and prepare for the Saturday and sometimes Sunday opportunities. Much easier to set a target with a Q knowing I had to be there rather than talk my way out of it with a quick hit of the snooze button. Eight other men fought the comfort of their individual beds and joined me for the following morning activities.

Warm-up:

Toy Soldiers IC x 9 (Q-fart), Imperial Walker IC x 10, Side to Side Lunge IC x 10, Cotton Pickers IC x 10, MNC’s IC x 10

Pledge:

5 minutes of Mary all at 30-ish seconds by my stopwatch:

• 3-hole punch crunch (what they hell you say Willis?) – flat on back, knees up, hands together like a butter knife; crunch with hands knifing outside left knee, down, up & between knees, down, up & outside right knee; repeat
• Suitcase Right side only – now we’re getting cra-cra. PAX were confused, JK2 started mumble chatter quickly. Both legs straight out – fold right knee to 90 degrees while crunching forward with both arms extending to shin/ankle area; go back down and continue right side only.
• Suitcase Left side only – this is where the burn began flap-jacking.
• Freddie Mercury
• American Hammer
• Crunchy Frog
• X Crunch (flat on back, arms above head extended out, legs extended out (like an “X”); bring arms down to mid-section, legs come together (like an “I”) and extend back out to an X – got it? good.)
• Downward Dog Parker Peter – oh now this is just getting f-ed up by the minute. Lots of bitching. Get in yoga pose of Downward Dog or an upside down “V”. Motion into a high plank then PP drawing right knee under chest to left elbow; go back to DD, then plank and left knee under chest to right elbow.

Enough of that – PAX were getting burned out on ab work. Short mosey to the entrance of the Rotary Pavilion where all the brick statues are. This is the top of the circuit. We would mosey down the right side of South Street stopping at the beginning and end of each block for exercises, going over Franklin (watch for cars Seuss) and down to Second Street. Cross over and make our way up the hill, now north on South Street for exercises at the beginning and end of each block. Upon arriving at start – add 5 burpees to your previous total and start again. Only the burpees at the top added 5 reps, all else stayed the same.

• Park entrance: 5 Burpees (+5 each round)
• Bench area: 10 Dips + 10 Derkins
• Old Courthouse: 15 Monkey Humpers + 15 Sumo Squats
  • (here was some discussion about proper form of Sumo Squats we agreed legs wide and fingers touch the ground, but is there a jump or not? If curious click the link and they can be performed both ways)
• Cross Franklin to McQuitters wall: 10 Box Jumps + 10 Turtle Crunch (legs bent 90 degrees with calves resting on top of the wall – crunch forward with hands touching top of wall)
• Down the block by the apartments for 20 regular squats + 20 Mtn Climbers
• Cross the street: 15 Hand Release Merkins + 15 Plank Jacks, mosey up the hill
• 30 SSH
• Cross Franklin to Webb Street Steakhouse – 10 Diamond Merkins + 20 Burps
• Up the street to Main/South – 20 Flutter Kicks + 20 LBCs
• Repeat

That was the workout. First round we went through as a group. Once demonstrations and general understanding was learned, the workout became an OYO with Seuss and SA leading the way, Slaw giving chase. Not sure why the other group allowed Blart to stay with them – the boy was farting up a storm. Best to stay ahead of him, away or upwind.

We only made it three rounds this time. I say “this time” because I first tried this workout about 3 or so years ago but the exercises and reps were different and I don’t recall adding 5 burpees to the top. It’s an easy Q but very effective mix of running and exercising. I may adjust the reps to see if we could get 4 or 5 rounds the next time. Show to know.