It’s been a minute as I hear the cool kids say these days. EH’ing isn’t just for FNGs – it works on aging veterans as well. Thanks to Flintstone for being persistent. Breaker also had a hand with a verbal jab to my M last week at the coffee shop asking when I would ever post during the week – it takes a village! A few weeks out I claimed Monday June 20th as the re-entry to the gloom and to Q the Sandlot. There were regulars along with Shooter McGavin for his 2nd dip into the pool after having posted Saturday as EZ Rider’s FNG. As much for Shooter, I gave the disclaimer to hear it myself. No printed Weinke or notes except for a few ideas in my head. Let’s see if I recall how this goes.
Warm-up: Alternating single-arm chest openers (think seal jacks w/o the jack and only moving one arm at a time), Imperial Walkers, Toy Soldiers, Side to Side Lunge, and Don Q’s all at 10 reps in cadence. We stood for the Pledge.
Mosey out of Snoballs across the street to the old bank. We took 2 laps around the building – the PAX followed wondering if I had lost my mind and that is why I’ve been absent at this AO for the past few months. Really I was marking the time as this lap would serve as the timer for some partner work. So…the light run got our heartrates going a bit. Now for some strength work.
Walk the Plank – everyone find a parking lot line. 6 Merkins on the open side – plank walk right toward the curb then do 1 Mtn Climber (count 1 side). Plank walk left back to the open side for 5 Merkins and continue until reversing numbers like you would w/ 11’s. Why not 11’s you wonder? Try this burner and you’ll feel why. Some general complaints and Flintstone stirring the chatter got us through the first set of non-sense. Time for PAX choice: A, B, or C? Cinderella chose B – he chose poorly. What begins with B? You guessed it – burpees. I set the timer on my phone for 60 seconds – 10 burpees. Reduced the time to 55 seconds for 9 burpees, then 50 for 8 and so on so the last burpee to be completed was 10 seconds. The PAX requested Cinderella not speak for a while.
Down to two choices – A or C. It really didn’t matter, this is an old trick Freight likes to pull from time to time to make it seem like the PAX are involved, really the Q knows we’re doing partner work next so with that – find a partner.
Partner 1 runs around the building that we practiced earlier. Partner 2 performs the core exercises. Each PAX did 2 laps and 2 sets in each circuit.
- Flutter kicks
- Crunchy Frogs
- Alternating Straight Leg Toe Touch (like a straight leg dying cockroach)
The purpose of this set of core exercises was intentional in their order to maximize the burn for each part of the abs. Full stretch of Crunch Frogs worked lower abs. The crunchy frogs collapse the mid-abs. Then the toe touch of the straight leg worked the upper abs – which Defib commented we don’t do much of the time. With only a few minutes left, we moseyed back to base and did a bit more core work to finish the experience.
Announcements – PT Test Saturday at GasHouse. Prayers – Turtleman. I took us out.
Thanks to Flintstone for getting me out. I need to work to become more than a Weekend Warrior. Hopefully the next Q is sooner rather later.