Monthly Archive January 2018

Tune that Body

Despite the Polar Vortex, Bomb Cyclone, or whatever this cold weather is being hyped with, 15 PAX made the decision to Tune the Body at Dromedary outside on Wednesday morning.

The THANG:

• Disclaimer, start the music accidently, cut the disclaimer short, and then follow me!
• 5 minute mosey of snaking through the Parking Lot to not get the Pax too stretched out.
• Once over past the busses, do some dynamic stretching exercises on the sidewalk around the back of the school between the fields.
  • High Knees, Butt Kicks, B-Skip, A-Skip (which may have not actually been A-skips)
• Short mosey to the Middle School patio and grab some table.  OYO perform a round of the following: 18 Step-ups (9 per leg), 18 Derkins (keep a flat back in line with legs), 18 In & Out sitting on bench.  Then 12 reps of each.  Then 6 reps of each.  Someone leads Mary until everyone is done.
• Another round of the table exercises with 18 Step-ups Extended (move back one stride from the bench to make more of an extended motion up to the bench and back down), 18 Dips on the bench, 18 Derkins.  Then 12 reps of each.  Then 6 reps of each.  Someone leads Mary until everyone is done.
• Mosey to the Middle School field/track along the long side straightaway.  Across the field bathed in bus lights being pre-heated for your 2.0s:
  • Bear Crawl across to the other side and jog back.  Mary until the six is in.
  • Lunge Walk (touch knee to the grass) across to the other side and jog back.  Mary until the six is in.
  • Crab Walk across to the other side (or modify when tired to something that keeps at least one hand on the ground, most used Bear Crawl) and jog back.  Mary until the six is in.
• Mosey back to the patio tables.
• Perform the following exercises for 60 seconds (these are part of a Core Strength for Runner’s routine found here – click for full descriptions) and then pause while the Q explains the next exercise:
  • 1) Inchworm Plank – walk hands out (keep legs straight), 1 merkin, walk hands back
  • 2) Burp-Mountain Climbers – a Burp (like a burpee, but without the merkin or jump), and while planking run in place 5 seconds
  • 3) Curtsy Lunge Hop – right foot diagonally behind left hip, drop to lunge, explode up.  After 30 sec flapjack.
  • 4) Scorpion Fighter – Derkin position, swing bent knee under to opposite shoulder, back up and around. After 30 sec flapjack.
  • 5) Side Plank with Leg Lifts – After 30 sec flapjack.
  • 6) Maktar Jai – After 30 sec flapjack to what elbow you start with.
  • 7) Lateral hops into runner position
  • 8) Windshield Wipers – on back, arms spread wide, palms down, knees bent 90 degrees
  • 9) Plank rotation to side – elbows stacks horizontal, hand on hip
  • 10) Single Leg Deadlift – After 30 sec flapjack to other leg.
  • 11) Marching Bridge – on back, knees bent, lift into bridge, pick up one foot at a time knee toward chest
  • 12) Superman Plank – 6 count, hand 1, leg 2, hold 3,4,5, down for count, other side.    Time Expired, so mosey to Launch Point.
• Plank until 6 arrives and everyone (that means everyone Johnny Utah!) is in plank.
• COT – with Johnny Utah taking us out.

The Moleskin:

• First time in a while with phone and bluetooth speaker combo.  Notes: when the phone that you are worried about being frozen stays in your pocket and you bear crawl away, the music stops.  Bluetooth speaker being waterproof and portable, but provides good volume, check.  Best way to call instructions over loud music? Still working on that one.
• Songs that played were here.  These are a part of my sad-clown run workout playlist for high energy, so hopefully they can provide some good motivation for you as well.  I’ve found particular music that is high energy with uplifting and challenging lyrics (that wouldn’t make me blush in front of my kids) to be the best on my music player.  Can really focus on it during a workout and don’t mind repeating it in my mind.

1. Movin’ – Group 1 Crew
2. Paisano’s Wylin – Andy Mineo
3. Insomniac – Trip Lee
4. You Can’t Stop Me – Andy Mineo
5. The War Inside – Switchfoot
6. One Sixteen – Trip Lee
7. Hero – Skillet
8. Breathe Into Me – Red
9. Don’t Waste Your Life – Lecrae
10. Ignition – TobyMac
11. Move – MercyMe

• Haven’t seen Gator Cub and Bunker in a while at Dromedary, so it was great to see them out there.
• Newer faces Mad Dog and Run Flat keep making regular appearances now.
• Bunker and Tuck at the 0500 pre-run.  Bratwurst joined in at 0503.  Cobbler and Goodfella joined in at 0515.
• Cobbler told me that he hoped I didn’t lead a 0.0 workout.  I think that’s what the final 15 minutes were.  Not moving and being subjected to 12 minutes of Mary.  And these aren’t Mary exercises we typically do (see Curtsy Lunge Hop), or can do well for the full 60 seconds.  I found myself having to cut things early on some of them, but that tells me I need to have better core stabilization to hold off injury and be a solid platform to take on harder exercises.  And being a tad sore the next morning told me it was effective.  So, just for Cobbler, next time I won’t lead the 0.0 workout.  Or, just come to Swift on Tuesdays…
• Goodfella – it’s hard to slow him down, but a 50 yard lunge walk will knock about anyone back.  Seemed to to the trick on Wednesday.
• A lot of musical workouts at Dromedary over the past month.  While it’s still not a requirement, it’s a good addition sometimes if you are standing around in a circle just breathing hard.  Up to you on how to lead, so…see the first announcement!

Announcements:

• The Sign-up Genius is updated for 2018 if you want to Q at Dromedary – http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary.  So far there are 51 weeks open in 2018!
• the Thursday Millbridge Run option was explored and will be a success.  Catch the Slack Blast.
• the Friday Waverly Bootcamp option was explored and will be a success.  Catch the Slack Blast.
• will there be a Monday Millbridge Bootcamp option on the horizon?  Check with Goodfella if interested.