It’s Movember. Which means you have no excuse for being beardless. I realize that some of you cannot grow a beard for genetic reasons (you have my pity), while others are oppressed by stifling policies restricting beards in their professional environments. But it is Movember now …the one month in the entire year when you can say to your employer, “It’s for a good cause,” and they can’t do anything about it for fear of the ACLU and other agencies ambitious about protecting the rights of downtrodden peoples. So grow a grand and glorious beard this month brothers! If you are beardedly challenged procure a face toupee. Do whatever must be done, but don’t miss this once in a lifetime (and by “lifetime” of course I mean annual) opportunity to Beard-It-Up!
Exercising in the A.M.
Jog to COP location approx. 970 yards from meeting location of origin.
COP
SSH x 20 IC
Imperial Walker x 20 IC
Mtn Climbers x 10 IC
Peter Parkers x 10 IC
Parker Peters x 10 IC
Monkey Humpers x 15 IC
Run to that neighborhood with the hill, and – – – > 7’s (burpees at the top, sumo jump squats at the bottom).
Run back to the COP location for Russian Twists (x20 IC) and Knee-ups (x15 IC).
Run to courtyard for Dips & Derkins (both x 10 IC) …& repeato.
While in courtyard also accomplish some jump-ups (x 20 OYO) …& repeato.
Run to the sports pitch for bear crawl to 50 YL and backwards run back to goal line; followed by crab walk to the 30 YL & backwards run to goal line; followed by 100 yard run 10 burpees & then backwards run to opposite goal line (reapto but Diamonds & then Wide-Arm Merkins).
Jog to wall for 1 min of Balls-to-the-wall …and then do it for another minute.
Jog back to meeting point of origin and we’re done.
Moleskine:
We rise early to exercise and the mornings are getting brisk …and as we enter the winter months your face will thank you for growing a nice warm beard.
Also …where is Arena (formerly know as “Wabbit”) these days???
We had 45 min. to get everything done.
Started w/ some karaoke & bear crawls, followed by backwards running and crab walk’n, followed by some shuffle step’n and lunges.
Run to rock quarry for Rocky Russian Twists and Rocky Knee-Ups and a few rounds of WWII sit-ups (w/ rocks). Then we took turns running with a rock around the parking lot while the pax stayed-put and performed the called exercise until the runner returned.
Then we ran to the jump-ups short wall, and the donkey-kick high wall (did 3 rounds – 10 jump-ups & 20 donkey kicks).
Then we ran to the stadium steps & did 3 rounds of 20 dips (@ bottom) run up the steps and perform 10 merkins.
Planking exercises.
Head to the track for 1 min. of B2W, then two laps, then ppl’s chair + 40 air presses, then two laps.
Mary & done.
Moleskine:
Kuddos to BackUp for bringing hydration for everyone! Bounce and JD carpooled because they are friends of the environment (and that’s always an inspirational thing to witness). The joggers were out in full force this morning, but we gave them a run for their money (meaning they only lapped us 2 or 3 times during our session on the track).
impromptu |imˈpräm(p)ˌt(y)o͞o|
adjective& adverb
done without being planned, organized, or rehearsed
Perhaps it is best to “have a plan” but sometimes you must simply “wing-it”, and sometimes you choose to “wing-it” …either way, I think we can all safely assume that the expression “wing-it” causes us to conjure the word “canceleer” in our minds & bosoms. This word is specific to the hawk: it means ‘to turn once or twice on the wing before attacking.’ Pronounced — can-sah-leer — the impromptu habits of the hawk in the air, sturdy, graceful, circling, then swooping down with fierce purpose.
What does this have to do with our work-out this morning? …very little, but your vocabulary has expanded – and that’s generally not a bad thing.
The Thang:
Mosey to stadium steps
Up/Down each set of stairs, mosey around back and to the center of the turf pitch.
COP
• SSH x 20 IC + 5 burpees
• Imperial Walker x 20 IC + 4 burpees
• Mtn Climbers x 20 IC + 3 burpees
• Peter Parker x 20 IC + 2 burpees
• Monkey Humpers x 20 IC + 1 burpee
Star Wars: 10 jump squats mid-field to start & in between every station; corner A = 15 diamonds; corner B = 15 wide arm merkins; corner C = 30 LBCs; corner D = 30 Mtn Climbers.
Plank to gather the pax
Mosey to goal line
3/4 Burpee Broad Jump 20 yards; Crab Walk 20 yards; Bear Crawl 20 yards (Repeat …all the way to the other end of the pitch).
Planking exercises to gather the pax
Trot to track
B2W (1 min.), 1 lap, people’s chair (right leg up, flap jack), donkey kicks (20), 1 lap, people’s chair (40 air presses), 30 Russian Twists, 1 lap, people’s chair (50 air presses), plank jacks (30), 1 lap, people’s chair to gather the pax.
Mosey to steps – partner up – partner A does dips, partner B runs up steps 10 Monkey Humpers and runs back down, switch (x3)
Mary & Done.
Moleskin:
Arena needs our help. His beard is coming in nicely, but there is an immanent threat that he will be pressured to shave it off soon (the wife may not tolerate it much longer). We cannot allow this to happen. I propose that each of us write a 2-5 page letter lobbying for the continuance of Arena’s beard. There is a lot of solid Beard Propaganda out there! For instance, “Ladies, if your man has a beard, raise your hand. If he doesn’t… raise your standards!” or “Excuse me miss, my eyes are up here.” Happy hunting.
“Don’t let fatiuge make a coward out of you.”
— Steve Prefontaine
The Thang:
Warm-up jogfest (karaoke, high-knees, siftBootyButtWhappers, backwards and the like).
*Thigh-high wall jump-ups (x20)
COP
• SSH x 20 IC
• Imperial Walker x 20 IC
• Monkey Humpers x 15 IC
• Peter Parker x 15 IC
• Mtn Climber x 15 IC
• Parker Peter x 15 IC
Run to the haunted rock quarry, fetch a stone:
Russian Twists x 20 IC, WWII sit-ups (10), Knee-ups x 20 IC, WWII sit-ups (10), Russian Twists x 20 IC. Fling the rock back into the haunted abyss of boulders (there is much fitness in flinging …this is oft an overlooked aspect of these exercises).
Run to where we point the balls to the wall (B2W for 1 min.), 20 incline merkins, 20 B2W Mtn Climbers, followed by dips (x20 IC).
Run to the Chargers track …3 BURLAPS (5 burpees every 100 meters – – – comes out to a total 60 burpees).
People’s chair w/ lifted leggies and air-presses.
Mary & Done.
Moleskin:
• I think this is the first time I’ve ever been to The Charge w/o John Deere being present.
• Ichabod has retired I think.
*über enjoyed working out with you brothers this morning! I am always asked, “How do you feel about these dudes you’re hanging-out with at 5:30 in the morning?” And this is how I always reply, “The world is full of people who want to play it safe, people who have tremendous potential but never use it. Somewhere deep inside them, they know that they could do more in life, be more, and have more — if only they were willing to take a few risks.” [George Foreman]
In honor of the 2nd Annual Raven Hill Frisbee Golf Tournament happening tomorrow we called upon the services of Frisbee to lead us through the workout rigors this morning.
The Thang:
Warm-up lap with all kinds of crazy leg antics mixed in.
COP
• SSH x 20 IC
• Imperial (a.k.a. Empirical) Walker x 20 IC
• Monkey Humpers x 15 IC
• Flutter x 20 IC
• Mtn Climber x 15 IC
• WWII Sit-Ups x 10
Gather on goal line.
Everyone gets a turn hucking Frisbee (it has to go 20 yards or more or else we incur a 10 burpee penalty). Run to where Frisbee lands, and the dude who threw leads us in a called exercise.
Suicide (20 & back, 50 & back, opposite 20 & back, opposite goal line & back).
Run to basketball court (pause for some planking on the way). Everyone takes a turn shooting a free throw. Make it = 10 merkins. Miss it = 5 burpees.
Run back to track. 2 laps with pain stations on both ends (20 merkins on one end; 20 LBC’s on opposite end).
Mary & done.
MOLESKINE:
– Only one penalty was incurred on the Frisbee portion of the workout (great job men)!
– BTW …where was Winterplace this morning???
– 0 for 9 on free throws!!!
– Finally, in the immortal words of Dr. Stancil E.D. Johnson (psychiatrist and Frisbee enthusiast …and a member of the International Frisbee Hall of Fame AND the Disc Golf Hall of Fame …a pioneer in competitive disc golf and the history of the sport …author of the 1975 classic, “Frisbee: Practitioner’s Manual and Definitive Treatise” …and Disc Golf Instructor at California State University, Monterey Bay), “When a ball dreams, it dreams it’s a frisbee.”