May 14th, 2020 By Powerball

Initially, it looked like it would only be @Sully, @ONJ, and YHC, but then a fourth PAX (@Illuminati) arrived via a run at the last second.  A visit from @Gump at the 0530 and resulting mumblechatter delayed the start a few minutes. The disclaimer was provided, relinquishing any responsibility to anyone, primarily the Highland Creek Golf Course, which has given us the clear to use their parking lot.

Extended mosey around the parking lot with butt-kickers, high-knees, and karaokes to…

WARMARAMA:

Side-Straddle Hops, Imperial Storm Troopers, Weed-Pickers, Windmills, and Mountain Climbers.

THE THANG:

Today called for some High-Intensity Interval Training.  The emphasis was on anaerobic exercise and to limit the down-time as much as possible.  Participants were instructed to modify, as needed, but attempt to get as many reps as possible. Plus, this design easily allowed for safe and proper social distancing

PAX started at the first island.  I call out the sequence of exercises that change every 30 seconds with continuous work.

Circuit #1:

Continuous sprint for 30 seconds (using third island as marker to return)
Jump Squats for 30 seconds
Merkins for 30 seconds
Low-Flutters for 30 seconds

Rest for 45 seconds, walking back to starting point.

Repeat, three circuits

Circuit #2:

Continuous sprint for 30 seconds
Squats for 30 seconds
Wide-Merkins for 30 seconds
Freddy Mercury’s for 30 seconds

Rest for 45 seconds, walking back to starting point.

Repeat, three circuits

Circuit #3:

Lunge-walk for 30 seconds
Burpees for 30 seconds
Carolina Dry-Docks for 30 seconds
Plank for 30 seconds (originally was going to be plank-jacks, but YHC quickly audibled)

Rest for 45 seconds, walking back to starting point.

Repeat, three circuits

Transitioned to a “dealer’s choice” portion.  PAX begin at the same starting point and select any of the above exercises for a 10 count OYO, run to the next island, select a different exercise, 10 count OYO, repeat at the third island, return to the second, and finish at the first.

MARY:

Squirm, Pretzel Crunch (flapjack), Reverse Crunch

CLOSING PRAYER, included, but not limited to:

• Prayers of thankfulness for a smooth procedure for @DutchBoy and continued prayers that he receives good news.
• Prayers of thankfulness to @Murdock’s daughter and a succesful operation and continued support as she recovers.
• Prayers to be with those who may be struggling with mental health.
• Prayers of overwhelming appreciation for those on the front line, risking their own wellbeing to take care of others.

MOLESKIN

• @Sully made note after NAMORAMA that four different decades were represented.
• @ONJ said he liked the workout. High-praise.
• Hopefully today provided some quality 2nd F embedded into the 1st F.  While the spacing out of three workouts on Tues/Thur is working to keep the numbers safely below 10, it’s also providing some 2nd F opportunities among PAX that may not normally work out together.

Iron Sharpens Iron

Powerball

Backblast, Highlands

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