If the thought of a guest Q with Richard Simmons wasn’t enough to get Union Co. PAX out to Shiloh Elementary, I just don’t know what will. But it was enticement enough for Glass Joe and Shepherd. Unfortunately Mr. Simmons pulled a BW and was nowhere to be found. Maybe he was off hanging with his cousin Gene.
After a mosey around the parking lot we triangle’d up for:
Windmills AV style ICx10
Little Baby Arm Circles 10F/10B
Big Arm Circles 10F/10B
Finalize that with some hamstring & back stretches.
Starting at our vehicles, two PAX run ahead 1 or 2 light poles (depending on distance between them), stop and do the called exercise while #3 carries a covered 5 gallon bucket, full of water to them. When #3 arrives, next guy takes the bucket while the other two run ahead a couple light poles and do the called exercise. Every two cycles of bucket carrying we changed the exercise, and they were – Burpees – Heels To Heaven – Merkins. This got us up and around the parking lot of SV Elementery and back, past our vehicles to the wall of the school near the classroom trailer. Somewhere on the way back from SV Elem, we did 10 train burpees upon hearing the train blasting it’s way through Indian Trail/Monroe.
Grabbed us some wall and Peoples Chair with arms forward for 60 seconds, recover. Then did a few merkins or something??? Hit the wall again, Peoples Chair with 100 air press Civilian Count, then arms forward till the next car drove by (30-40 seconds), recover. Then a few more somethings??? Back on the wall, Peoples Chair 50 SLOW air press, Civilian Count, arms forward till next car drove by and recover. One last bucket carry back to the parking area and some jump squats.
Dying Cockroach ICx20
Backscratchers with legs elevated ICx20 (at this point I had some dust or something start irritating my throat and proceeded to start trying to hack something up which almost resulted in gag reflex taking it’s toll, ALMOST!)
Finished up with American Hammer ICx19.
What a great morning, 48 degrees, perfect weather to get out and push yourself without thinking about overheating, but still leave some sweat angels. Happy to see GJ and Shep out there, even though Richard Simmons was a no show. GJ seems to have recovered from his mystery illness on Tuesday and I think Shepherd was getting sick of carrying the bucket o’ suck, err, I mean water. It did make a great seat when you got to a light post, eh Shep?
Rolled up with only 2-3 minutes to spare. It was great to see another car (Car-Son) in the lot at Shiloh! Glass Joe rolled in right after me, and we literally started to mosey as our feet hit the pavement. Disclaimer given before we hit the first turn around the parking lot. GJ had his ever present cell phone on his arm and another reminder to “modificate” as needed was given. Low mileage today, so an extra lap around was in order.
COP: (more of a triangle today)
SSH x 20 IC
Imperial Walkers x 20 IC
Hill Billy’s x 20 IC
Windmills (Abe Vigoda pace) x 10 IC
Arm Circles & Tricep Stretches
After a short Q&A with Hairband about what Interval Timer phone app he’s been using, I downloaded one, made up a workout around it and used my solo day last week at Conviction as a try out. It equated to a big ol’ Bucket O’ Suck, PERFECT!
The Intervals: 60 Seconds Exercise – 15 Seconds Rest
RECOVER – Plank or run a lap (60 seconds)
RECOVER – Plank or run a lap (60 seconds)
YOU CAN DO ANYTHING FOR A MINUTE “TWSS”
The Interval Timer was linked to a playlist with:
After all that fun, a quick mosey over to the entry way of the school and grabbed some wall, or in this case brick columns.
People’s Chair with arms straight out (60 seconds).
Recover – Stretch it out – Back on the wall
People’s Chair with 100 air presses. #’s 90-100 at a very slow pace.
The Dolly x 30 IC
The Back-Scratcher x 30 IC
Heels To Heaven x 15 IC
And That’s A Wrap!
Not much in announcements today. Prayers for everyone down with some sort of sickness, flu or the reemergence of the black death. Thanks to Glass Joe for taking us out in prayer.
Not much in the way of mumblechatter this AM either. Glass Joe was surprisingly quiet, except for a few well timed “TWSS”. Car-Son just returned from visiting family in Canada, sure he was enjoying the tropical weather back here in NC. The two Canadian bands in the playlist weren’t intentional though, especially since the whippersnapper never heard of the Canadian band Saga… Kids these days… Glad to see some numbers at Conviction! Slots for Q are wide open. I plan on being here every Wednesday, but we do need to watch our numbers. To borrow from US Rep. Hank Johnson, Shiloh Elementary may “become so overly populated that it will tip over and ahhh….capsize!”
“You all assume full liability for any damage you do to yourself, physically, mentally and/or emotionally! – MODIFICATE As Needed!”
It all started with a mosey around the parking lot and a discussion of how uncreative I have been with re-hashing the D-Day work out from back on June 6th of this year, the 74th anniversary of the landings at Normandy. I spoke up and said that today was the 100th anniversary of the beginning the Battle of the Selle, one of the last of WWI. So today we’ll go “over the top”.
SSH x’s 20
Imperical Walkers x’s 20
Windmills x’s 10
Hill Billies x’s 20
Some arm circles and triceps’ stretches.
Over The Top: (they hit the beaches of Normandy @ 6:30AM, so we’ll do 6 exercises – 30 reps each)
After 3 full rounds, mosey over to the school for some people’s chair.
On the wall, 90* and arms out front while waiting on the six.
3 Recovery Burpees
Back on the wall, 90* & Air Presses x’s 50
Back on the wall, 90* & Air Presses x’s 75
Back on the wall, 90* & Air Presses x’s 100
3 Recovery Burpees
Heels To Heaven – In Cadence to 20
LBC’s – I.C. to 20
Dying Cockroach – I.C. to 20
The Dolly – I.C. to 20
Rosalita – I.C. to 20 (counted in various languages simultaneously and at the same time)
BBQ at the Scout Hut (Troop 276) on Indian Trail Rd. this Saturday 11-6. Help send some young men to Summer Camp next year!
Upcoming Q’s at Conviction: Crypto the 24th, Espresso the 31st and The Wall Nov 7th
Great effort by all! Way too many Merkins & Dry Docks for some – MODIFICATE as Needed!
Bullwinkle landed with the second wave in the gloom, but better late than never!
Shepherd just doesn’t like doing situps or even CMB on pavement, always seeking out the turf nearby.
The Wall found out how much 6 exercises and 15 parking spots = a big ol’ bucket o’ suck!
And Crypto was plotting his revenge Q for next week.
We all seemed to get our money’s worth this AM!
Enjoyed everyone’s company in the gloom and an honor to lead!
What better way to spend a rainy dreary morning, Burpee Pong!
I’ve been working more hours than I should have and was unsure till late Thursday afternoon if I could make it this Friday. Which means I had nothing planned. But inspiration struck when I was walking in through the garage and spotted a Home Depot 5-gal Homer bucket. And the golf ball?? Well lets just say I’ve never played a round of golf that didn’t involve a windmill. But I have a cat that loves chasing golf balls around the house. Thanks Moose!
Slow mosey to the end of the parking lot;
SSH x 20
Imperical Walkers x 20
Merkins – Down / up then extend right arm and left leg out, hold for a 4 count, repeat with opposite limbs.
Arm Circles and some Shoulder Stretches
And the rain started, just in time to seek shelter under the awning at the school entrance.
THE THANG (“thang”?, is that really a thing?):
KB Merkins – Curls – Lawmowers – 2 Handed KB Swings – Overhead Tricep Ext. – Upright Rows
The Timer was a KB Bear Crawl up and back the length on the entryway to the middle school.
At the end of the KB Bear Crawl, the timer gets one shot to place the golf ball into the bucket from about 15-16 feet away. A miss equals 3 burpees for everyone. In, and then a bounce out of the bucket, equals 5 burpees for everyone.
Reverse Crunch – Flutter Press – American Hammer – Kettlebell Crunch – Overhead Press – 1 Handed KB Swings
The Timer was a lungewalk, passing the KB under your legs each stride. With another attempt at the bucket.
Prayers and thanks for Glass Joe’s wife’s recovery. Prayers for Bullwinkle’s Mom’s upcoming surgery.
Burpee Pong Score was:
Snookie In & Out (5 Burpees for all)
With the rain, we were at the right location with overhead cover, but it didn’t matter much, since we were all soaked through with sweat. The playlist was a little Rush heavy, but snuck in some VH w/ Sammy and me and Bullwinkle had a discussion about which version of VH was better. Though nobody mentioned the VH version with the dude from Extreme, understandably so.
Snookie and Hoffa were off in 2 wheeled BMW land, discussing past and present scooters and what Beemer NP, the drummer from Rush rides.
Hair Band & Crypto were ensconced in a Go-Ruck fortress while slinging bells around. I think HB found a new victim for the next Go-Ruck.
That’s all I have, I mean, can remember.
An honor to lead and share the gloom with you guys!
PS, I did try to sink the golf ball in the bucket several times the night before and didn’t nail it once, not once! Guess the 2/2 was the Q-drenaline…