February 2nd, 2022 By Talladega

6 worthy homeys showed up- all because of Uecker’s encouragement the night before- to join YHC for a beatdown.  Thanks Uecker for the cheerleading.

5:30 on the watch, Kojak knows the deal- start hopping, it’s all part of the workout.  Disclaimer given about no one being a professional no matter what we think and the fact that everything we do is a suggestion, which means you can stand there and yap if you like.  But no one did so off we went through the parking lot to warm up.  A little mosey forward, a little backward, a little zig zag pattern up to the concrete pad.

• low slow squats, x10 IC
• arm circles into seal claps, x10 IC
• arm circles into overhead claps, x10 IC
• arm circles into moroccan hand twists (whatever you call them- hands up, hands down), x10 IC
• IST, x10 IC

Off to the cinder blocks.

• Curls, x10 IC
• Overhead press, x10 OYO
• Tricep extensions, x10 OYO

Make a circle, each PAX picks an exercise, YHC went last with the selection.  YHC does 10 burpees as the timer while everyone else does AMRAP of their chosen exercise.  When the burpees are done, we rotate exercises so that the next person in the circle becomes the burpee timer.  When the ‘timer’ starts, you start doing whatever exercise the guy before you was doing.  By the time the circle is complete, everyone has been the 10-burpee timer while everyone has also done AMRAP of each exercise.

• Liquid Courage- spiderman merks
• Uecker- cinder block squats
• Kojak- low flutter with the block
• Loveboat- atomic crunches w/ the block
• Ticonderoga- halo w/ the block
• Mash- decline merks
• YHC- burpees

All done

• Curls, x20 OYO
• Overhead press, x10 OYO
• Tricep extensions, x10 OYO

Now we are really all done with the blocks.  Mosey to the diamond courtyard.

Four-corner routine, same exercise each corner for one lap.  While waiting for the PAX to finish the exercise at each corner, squat.  Or stand there.

• burpees, x7
• run a lap around the courtyard
• 4-count low flutter, x14
• run a lap around the courtyard
• air presses, x21
• run a lap around the courtyard
• squats, x28
• run a lap around the courtyard
• plankjacks, x21
• OUT OF TIME- BUMMER!  missed out on the lap, then LBC x14, another lap, lunges x7 each leg

Mosey to the cars for Mary

• crunchy frog, x10 IC

 

6:15 Recover Recover

 

Prayers/Announcements

• Fellowship of the Idiots, 2/12
• Prayers for Hop Hunter’s mention Tuesday (wife’s co-worker’s mom and dad)
• Prayers for Blue Chip w/ hip issues
• Prayers for Don Page, passed away this week, 41 (was in small group with Ticonderoga)
• Prayers for anything else I may have missed, sorry guys

 

Moleskin- as usual, it was more fun than I imagined and even though it was dark, the morning was so bright with all the smiles and laughter and energy the PAX showed.  Maybe that is an exaggeration but no quit in this group.  Staying together to get through the routines is always good I think.  Even made Uecker try to out run Loveboat around the courtyard one lap (not sure Uecker enjoyed it as much after it was over).  MASH of course never is satisfied unless there are pullups to do, he stays after and gets his reps in.  Liquid Courage mentioned something about running when we started, not sure if he was saying he loved it or not, so we just ran any way.  Ticonderoga is so loud and boisterous during the workouts, hard for the rest of us to get a word in sometimes.  Believe YHC heard him say ‘IT’ one time, that was about all.  And of course with Kojak, he just keeps going.  YHC firmly believes it was fueled by ice cream the night before.  There’s power in the cone brothers!

 

Peace out homeys

 

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