The weinke was built around a routine called “Doc Wings,” borrowed from Doc at F3 Twin Cities (but based on a sequence in the exicon): 15 reps each in cadence of the following, without putting arms down:
– Moroccan nightclubs
– Air presses
– Arm circles (F)
– Grady Corn (overhead and seal clap combo; see exicon)
– Chinooks (F)
– Jack Reachers (air presses)
– Arm circles (R)
– Overhead claps
– Chinooks (R)
– Seal claps
– Raise the Roofs (air presses)
This was a crowd pleaser for sure. Grumbling and general mumblechatter on a variety of topics accompanied the cadence. Toes were tingling chilly after this, but shoulders were on fire! Also, Tesla joined the circle 4 minutes late and nearly halfway into this routine but didn’t skip the customary “space suit” commentary. That later morphed into mumblechatter related to birthdays, birthday suits, and CDD’s. It was every bit as unsavory and grotesque as you can imagine.
Giving shoulders a rest, we moved to the next exercise regimen. Pax alternate between LBC’s and reverse crunches (yes, two slightly different ab exercises) while one pax at a time NUR’ed to Screamo Taco and moseyed back. This took longer than expected, so after 2 rounds we changed exercises to oblique crunches, alternating right and left (again, two slightly different ab exercises). After two more rounds, we needed a more substantial change of scenery, so we partnered up and ran “catch me if you can.” One partner lunge-walked while the other ran around the block, then switcheroo. We ran 3 cycles, then went back to the first thing, except the pax returning from Nur/moseying called the next exercise. After everybody took a turn, we still had 12 minutes, so it was “make it up as you go” time. With a mosey to the fire station to think about it, I chose a hill sprint followed by a bear crawl. Then we even had time for another hill sprint and some flutter kicks. All pax were toasty warm for COT.
Announcements: Sign up for pushing rocks; Folsom Winternationals Feb 10; Tardi Gras’s VQ tomorrow at Tequila Sunrise
Prayers: Bubba Sparxxx surgery; Pax suffering and/or on IR
Great start to the day, I’m grateful for all the pax coming out in the cold and hope you got your money’s worth and more!
- Nutria