Ab bone connected to the Guts bone

Ab bone connected to the Guts bone

4 men came together to work while others played. This is (mostly) what they did:

The Thang

Warm-up:  SSH, IW

Mosey to concession stand for ab smoker.  The pax did about 15 minutes of Mary, with LBCs, heels to heaven, rosalita, dying cockroach, low slow flutter, dollys, protractor, oblique crunches, JLo’s, peter parkers, long rock hoppers, elevated knee-ups — some of them multiple times.  The Q essentially called a new exercise when 2 of 4 pax failed.  Most could feel it by the time we stopped.

Mosey to cinderblocks for curls and overhead presses.  Then grab bricks for tricep and lateral shoulder raises.

Mosey with bricks to the big hill behind the baseball fields.  About 5 minutes of hill work, with ascending merkins (with bricks) at the top.

Mosey to tennis courts for leg work, with some brick bear crawls and lunges thrown in for the trip, dropping off bricks on the way.  Squats, one-legged squats, sumo jump squats, sideways squats, jumping lunges.

Broad jumps or lunges back to main sidewalk.  Mosey to front of the school, with some stops for squats and planking, and a partner carry at the end.

In the brick area in front of the school, alternating sets of dips and decline merkins to failure, followed by knee-ups.

COT. Take out by Intimidator.

Moleskin

• What a great morning to be out exercising in the brilliant morning sun with three friends.  We are blessed, and need to treasure these moments that God gives us.
• Some of the pax suspiciously started to mumble about whether the Q was making up the workout on the fly.  As Louis Armstrong said once, “if you gotta ask, you ain’t never gonna know.”
• T-claps to the pax, all of whom have gotten noticeably better wind and become noticeably better runners. If you wondered why you felt good running early, and not so much later, it was because you were trying to run later without abs.  That was on purpose.  Ancient Q secret.
• Kilowatt has shed some real weight in a short time.  Look out.  The guy will be on the cover of Mens Fitness in no time.  T-claps for the hard work.  Once he adds a third workout per week, the results will multiply even more.  Good example for the rest of us.
• Stumphugger is infectious with his enthusiasm and energy — once he can get healed up, he will be all stump. During several times in the workout, however, he was the only one counting.  Not sure why.  Still wondering.
• We were in Intimidator’s wheelhouse this morning. He mostly shrugged off the ab work, and showed perfect form.  It kinda made the rest of us mad.  And the cinderblocks, well, it appeared as effortless for him as if he was moving his wife’s couch pillows around.
• Camacho, who was likely mud running this week, has the Q next week.  He has to walk about across the street to get here.  Looking forward to it.

OUT.