OBT Visits The Fishing Hole



OBT Visits The Fishing Hole

Below is the official BB from OBT. A few observations on my first post in a while. Chelms never showed, Freehley’s & Fireman Ed love to gossip! Chopper just gets it done along with young & old Cooter! Commish taught me the meaning of Pop Warner Football, ok. Kirby has a dry sense of humor, and Snowflake is very quite! Jello likes Freehley’s innapropriate jokes, Cadillac was all alone this morning as CHELMS never showed. Tagalong was keeping his beady eye on me as his M is my new PT Therapist and I’m not allowed to run for 3 weeks. He’s also very neevous about the upcoming Crane Relay. Shameless plug go visit (CharlotteOneonOne Therapy). Thank you OBT for making the drive down South.

 

The Thang:

The loooong drive down Carmel Road ended in a rear parking lot at Charlotte Catholic High School, where YHC was honored to lead a workout that promises under 2 miles of running. I had no problems delivering on that promise this morning. Here’s what went down …
Mr. Bean had said this was a 45+ workout (although it was later asserted that 40 is the cutoff and one of the pax outed himself in COT as being a Hate status-holder, so who knows how the heck they do their mathematics down in A51 … ). I figured I was safe assuming that participants would tend toward the gimpy side (like YHC) and be not unfamiliar with various lower back and other problems in the “posterior chain” (again, like YHC).
So I set the phone to Tabata Timer and showed off some of the tricks I’ve been taught by PT Jessica during a recent enforced re-education of said posterior chain (aka The Sturdy Undercarriage). The Focus was very much on Form for this one.
You may know the Tabata drill by now, but if not: Pick an exercise and do that exercise for 8 intervals of 20 seconds of work plus 10 seconds of rest (4 minutes total). Repeat that with 8 different exercises and you’ve got a nice little 45-minute, full-body workout that you can do in a small space like a hotel room, on a front porch or in a parking lot (like this morning). The defined intervals are there to keep you honest when you’re working out by yourself.
The Thang:
1. Mountain Climbers (always the opener; great warmup and an aerobic smoker by the last two or three intervals)
2. Squats (form emphasis on sitting back into these and firing the glutes; option to hold the bottom of the squat for the rest period)
3. Hand-Release Merkins (form emphasis lifting with the core and keeping the core in line with the butt and chest, also lowering in a slow and controlled fashion)
4. Reverse lunges, alternating R and L with each 20-second interval (form emphasis on sitting back into the lunge — as opposed to the tendency to come forward over the knee and use the quads when doing walking lunges — and firing from the glutes to come out of it)
5. High Plank (option to go into a side plank during the rest periods; audibled to Elbow Plank for the 6th and 8th intervals)
6. Sprints (we left the parking lot for this and ran the straightaway behind the football field — success was defined as no pulled hamstrings … )
7. 4 Minutes of Mary (each interval was an audibled core exercise; we did High and Low Flutters, Hello Dollies, Rosalita, Dead Bugs, Freddie Mercury, Heels to Heaven, American Hammer/Russian Twist)
8. People’s Chair with Air Presses/Moroccan Nightclub
Finished with 10 OYO burpees.
Enjoyed seeing some old friends like Mr. Bean and Snowflake and meeting some new (to me) brothers, like the two Kooters and the very chatty Kirby. Thanks for the invitation, Mr. Bean, and happy to come back anytime my schedule allows for interstate travel …
OBT

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Mr. Bean author

Married, 3 wonderful Kids. Love Charlotte!

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Chelms aka Tatertot
5 years ago

We get it – Chelms was not there. No slight intended to OBT (he taught me how to perform cadence) but three days in a row as the Q (Copperhead, Fast Twitch, Anvil) and commitment to play basketball with guys at work on Thursday afternoon had me in now mood for a double down.

I’ll be there next week for sure.

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