• Post Type: Backblast
  • When: 03/01/2022
  • AO: Folsom
  • QIC: Montross
  • FNG's:
  • PAX: Titman, Hacksaw, Beatle Bailey, Gearwrench, Bedpan, Gumby, Tonka, Wirenut, Striper, Medicine Woman, Sarlacc, Wichita, Ball Joint, Stogie, Volt,

I have been on IR for a while so I was looking forard to today’s workout as part of the recovery process. If you’re not aware, Ball Joint has set aside the first Tuesday each month as a ‘lighter running Kotter friendly’ workout. Now that doesn’t mean make it easy, just lighter on the running. Challenge accepted.

Quick warm-up and some stretching as Titman and Wirenut arrive fashionably late. Wirenut’s driving is SKETCHY! Pretty sure he parked on the playground.

To the amphitheater:

3 sets each in cadence
– Mike Tysons
– Dips
– LBCs

3 sets each in cadence
– Australian Mountain Climbers
– Dirty Hookups
– Elbow to Knee

Jacobs Ladder – Run the hill 7 times. 1 burpee at the top after your first climb, 2 burpees at the top after your second climb, 3 burpees…you get where this is headed, finish with 7 burpees. Bat flippers had the option to run further up the hill and several accepted the challenge.

Short mosey to the tennis courts for Kotter Running Training. I dusted off a few of the ol’ Wojo exercises because though we run a little less in a Kotter Q, we still need to be working toward running more!

• Fire Hydrants – 10 in cadence each leg straight out, then 10 forward circles each leg, and finally 10 backward circles each leg

• Lunge Walk to the first light (long steps)

• Squat Walk to the first light, then slide back to the starting line (slide feet like THE Wojo in a defensive stance at Duke in the 90s)

• Karaokee to the first light, then repeat on the way back

• Exaggerated Stride light run, light jog back to start, repeat about half speed

• Exaggerated Stride 3/4 or full speed to the first light pole, jog back. Repeat to the 1st light pole and jog back.

There were a few minutes left for some core work:

• Iron Cross

  • HIP stretching

  • LBCs

• Roach Coach – hands and legs up, head up to engage core, knees bent in a right angle, leg extensions similar to Freddie Mercuries – in cadence

Time!

Prayer Requests:
Wichita – his mom passed
My uncle and family
My cousin Blair
Stogie’s dad
Pappy’s family
Round Up family
Gumby’s back
Sister Act’s father in law
Gearwrench’s uncle

YHC took us out in prayer.

Thanks for the opportunity to lead. It is good to be back out in the gloom after being on IR for a while!

  • Montross