I’ve got a smooth patch here if you want some

I’ve got a smooth patch here if you want some

I took my semi-annual trip to DMZ this morning where I met up with 7 other PAX for a little Monday morning workout.  I got roped into a P200 team this weekend so no need to crush the running today (it’s taper week from my not training)

A weak disclaimer was given, Aquafresh showed up at the last minute in what appeared to be capri pants (I thought Runstopper had cornered the market on men’s capri’s, but I guess not)

Mosey over to the church parking lot for some COP.

SSH, IW, Plank work with Mountain Climbers, Peter Parkers, Plank Jacks and maybe other stuff.

Over at the benches do 3 rounds of 10 inclines merkins and 10 dips.

Leave the church and back into the neighborhoods.  Meander our way over to the Hartmill Hill.  Stopped along the way for some plank work while we waited on the six.

Run down the hill 15 Romanian Dead Lifts each leg, run to top 15 jump squats and plank.

Repeat with exercises and backward run up.  Plank

Repeat with exercises and forward run up.  Plank

Repeat with exercises and backward run up. Plank

Changed up the planking exercises throughout, sometimes elbows, sometimes shoulder taps, sometimes hip slappers.

Mosey back to launch stopping along the way for some Mary that included LBC, Flutter, Freddy Mercury, Heels to Heaven and more plank work.

Get to the launch and finish with – Planks, for about 90 seconds.

Moleskine:

I wondered how much planking we could do in an entire workout.  I’d guess we got close to 12 to 15 minutes worth.  Hopefully you feel that in the shoulders and core tomorrow.  Kirk complained a lot about it.  He has baby soft hands.  I think it was Chappy who graciously offered him a spot on his smooth patch (of pavement) but Kirk declined.

All in all some good hard work out there this morning.  Some refusnik on the long up hill backwards running and some of the elbow plank work, but nothing too bad.  Lots of guys finish the workout with some arm circles trying to stretch out those shoulders that had started to stiffen up.

Thanks to One-Eye for the takeout.

We asked for announcements and it turned into some long story by Kirk and I forgot what the announcement was.

Always a great crew at DMZ.  Thanks for keeping me on the Q rotation so I can travel north every few months and get out of my comfort zone.

-Alf