Swinging into your 60’s

Swinging into your 60’s

10 PAX overcame fartsackville on a balmy 42 deg Friday morn for the latest episode of #overdrive.  Our co-site Qs, Hairband and Lamont, needed an emergiQ.  Being a good looking, forever 49 yo, ultra-wise, and humble guy, YHC offered to modify his recent meathead weinke to fit in some running and hillwork.  I also promised no merkins or bomb jacks to lure out Shepherd.  The latter did not work.

COP

Lil mosey around the parking lot and along the main road.  That’s enough running….what is this, a Glass Joe Q?

20 SSH – IC

10 Windmills (sorta) – IC

10 LSS – IC

Squat stretch L/R/C – OYO

10 Arm Circles (in memory of Woody) – IC

The Thang – YHC is a science teacher, so I do what most teacher’s do….rehash and reimagine a lesson plan/weinke from my Wed Meathead Q.

Set 1 – Alternating 10 1H swings with 10 rack walking lunges.   Flip flop right and left until you get to 50 swings and 50 racked walking lunges.

Set 2 – Alternating 10 cleans with 10 rack walking lunges.   Flip flop right and left until you get to 50 cleans and 50 racked walking lunges.

Set 3 – Swings and Squats

• 20 swings
• 10 racked squats – Left
• 20 swings
• 10 racked squats – Right
• 10 swings
• 10 Bull Dogs

Run a Hairband mile/Lamont Recovery Lap

Set 4 – Swings and Romanian Deadlifts

• 20 swings
• 10 1-leg RDL – Left
• 20 swings
• 10 1-leg RDL – Right
• 10 swings
• 10 KB LBCs

Run a Hairband mile/Lamont Recovery Lap

Set 5 – 7’s on the Hill with the KB

• Carry bell to top of the hill.
• Top Lawn mowers – count each hand.
• Carry bell to bottom of hill.
• Bottom Goblet Squat.

Run a Hairband mile/Lamont Recovery Lap

3MOM

COT

DONE

Moleskine:

Great work today by all the PAX.  The the hill 7’s with the kettlebell was a crowd pleaser, especially at the end of the workout.  Carrying a bell for that long got old fast, but was worth it.  A few observations.

• Lamont turned 60 today. Double respect indeed!  He sheepishly revealed it in the COT If this is 60 I cannot wait to be that age.  Lamont continually leads the pack in effort, speed, and form.  You are an inspiration!  I told you that already, but you probably did not have your hearing aids in.
• Hairband was worried that the PAX that promised music were late and he would have to listen to my singing during the whole workout.  Also he did waiter’s carries on the 7s…..much respect….shoulders like boulders!
• Pinto came in hot on two wheels 5 min late doing his best Bernake impression.  Solid work today!
• Speaking of Bernake he was on site by 528…..a pre Christmas miracle!!
• Midway (Pinto’s 2.0) saved the day by brining the speaker and playlist.  Hairband’s sphincter relaxed some, I’m told.  YHC got to work alongside Midway during the 7’s…..great effort!
• Golddigger – We need to rename him Johnny Cash.  The man is in black always….quietly working hard!
• Harambe – Out in front per usual with the 60 yo double respect Lamont.  Brother was doing work the day before a crazy spartan-style race.  Good luck!
• Zebra – I am impressed how he has fought back from an ankle break.  Way to modify and workhard!
• Counter Top – Great work today especially on the swings and lunges, that combo is tough on the carido.  Great work pushing through! Sorry no merkins today!  My next Q will make up for it.

Thanks for allowing  me to lead.

Unplugged out!

Fin