The one-armed man did it



The one-armed man did it

Lois posting on behalf of Dora … well, actually, because of time constraints, anything related to the workout itself is Dora. The rest of it is relying on Lois’ spotty memory.

So, the biggest thing about today’s workout — since Dora was nursing an injured shoulder, we avoided pretty much any semblance of upper-body work. Anything that could be done with only one arm, we did it that way.

Warmup:
One-armed Fun Run to and around the bus lot with:
  • High Knees,
  • Butt Kickers,
  • Karaoke Left,
  • Back Pedal, and
  • Karaoke Right
COP (in cadence):
  • 15 One-armed Side-straddle Hops
  • 15 One-armed Squats
  • 15 One-armed Mountain Climbers

Thang:

Count off by 4s for the…

One-armed, Four-legged Starfish of Death:

  • 3 Rounds,
  • 4 Teams,
  • 4 Exercises,
  • 15 Reps in Cadence,
  • Return to center between exercises for a Team High-Five,
  • Plank up at end of Round.

Round 1:

  • One-armed LBCs,
  • One-armed Squats,
  • One-armed Flutter Kicks,
  • One-armed Lunges
  • Mosey out, Mosey back, Plank, #GeraldoTenCount

Round 2:

  • One-armed Hello Dollys,
  • One-armed Star Jacks,
  • One-armed Rosalitas,
  • One-armed Jump Lunges
  • Sprint out, Back Pedal back, (2 Team High-Fives in the center),

#HappyPaxLetsDoAnother

Round 3:

  • See Round 1
  • #MADTenCount

One-armed Mosey “over there” for 3 Rounds of:

  • 5 Sets of One-armed Jane Fonda Step Ups
  • 30-Second One-armed People’s Chair
  • Plank up at the end.

One-armed Mosey back to SP #TookTheLongWay

COT

Announcements:

Ummm … yeah, I don’t really remember. Slim Fast conscripting for BRR 2018. Beware.

Moleskine:

At the beginning of the workout, you could see the wheels turning in some of our heads as Dora said there would be no upper-body work. Hey great, no upper-body wor …. wait …. so all legs and core? Oh boy. This could get interesting.

The team starfish was a great variation on a F3 standard. Some of the team high-fives were, well, let’s just all be thankful no video cameras were present. My own team, with Tweetsie and Smokey, was a fantastic combo. Arguably our least-favorite exercise was the jump lunges/Sister Mary Katherines, although Smokey showed us he knew more about “Superstar” than you might have guessed. Smokey also showed us all up by taking Geraldo’s ruck halfway through the starfish.

During the step-ups, Geraldo brought up that musical classic from the 1980s, “Opposites Attract” by Paula Abdul (with MC Skat Kat). This was fun, although it was well past lunch before the song escaped my head.

Also, in between starfish sets, Dora participated in the planking … one arming it the whole time.

Kotters to Cocktail and MAD. Also, there were 13 PAX present. There are only 12 in the list. That’s because I could only remember 12. For the love of all that’s holy in this world, someone please point out who I am missing in the comments, because it’s driving me nuts.

T-claps to Dora for an excellent lead. Fireman Ed next week. Will Benny show up, since Fireman Ed all but guarantees an appearance of his favorite exercise? #JackWebb #MarathonTrainingThough

Sensei and I appreciate each and every one of you that come out on Thursdays. I know we are biased, but, you guys make this the best workout in Area 51 week after week. You guys live out the idea of iron sharpening iron, and we’re all the better for it.

Seriously though … who am I missing on the PAX list? AAAAAAAHHHHHH!

Update: 0928 Friday morning — I have been informed that Pele was the elusive 13th PAX. Cobains for the confusion.

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