20s For Over 50s

Friday, November 18th, 2022 – Stallings Road Park

Three HIMs of respectable age ventured out into the subfreezing temps this morning to try to get a little better.  No one signed up to lead today’s Kettlebells session so YHC looked at JD and asked if he was the Q and received the response “I can be” to which I replied “me too” so we arm wrestled for it and I think JD let me win on purpose.  I grabbed my phone with the Tabata app, checked the time as 5:31 and off we moseyed to the far end of the parking lot and then back to the shelter.  The rest of the workout went like this…

Warm-O-Rama:
  • SSH x15
  • ISP x10
  • Hillbillie x10
  • Abe Vigoda x10
  • Penny Pickers x10
  • Mountain Climbers x10
The Thang:

I didn’t have the Tabata timer setup right and only had my 30 minutes of prerun to think about format so I have to admit it wasn’t the best prepared or executed beatdown.  The “plan” was to do 35 minutes via 6 tabatas with 5 rounds each consisting of a one minute (50 seconds work and 10 seconds rest) exercise.  Each of the tabata’s 5 rounds were either body weight, shoulders/triceps, arms, legs or abs.  There was one minute rest in between tabatas.    I’m not sure I can remember all of them because we were pretty much naming the next exercise as the buzzer went off but here is the gist:

Body weight:       Merkins, Burpees, Switch Hand Merkins, Hand Release Merkins, Superman pulses, Merkins again

Shoulder/Triceps:  Tri Extensions, Shoulder presses (both sides), Presses (on ground), Thrusters, shrugs, thrusters again

Arms:              Outhouse curls, reverse curls, regular curls, upright rows, outhouse curls (again), standing skull crushers

Legs:              Goblet Squats, Sumo Squats, Lunges, Side Lunges, Lawn Mowers (not really legs), Step Ups

Abs:               LBC, WWII’s, V’s, Pretzel Crunch (both sides), Freddie Mercury’s, ?

Mary:

Hold a plank for the last minute of the workout

COT – Count off, Name-O-Rama, Announcements and Prayer
  • PAX: JD and Misfire
  • Q: SheepDog
  • Prayers for the 2 anonymous who we’ve been thinking about a lot the last several weeks
  • Lots of races coming up including tomorrow’s Quarry Crusher 5k
  • Happy start to the next trip around the sun for @Misfire.  I believe he said 64 years young today.  We won’t see him much until January as UPS starts its busy season next week but he will be with us in spirit.
Moleskin:

Thanks to JD for letting me lead and to both JD and Misfire for picking up what I was putting down during my first impromptu beatdown.  This morning reminds me of why all good Scoutmasters let scouts try to do things on their own… because they learn more from the experience of struggling to success or failure than being helped.  I like the idea of this workout so you may see it again after some refinement and tool tweaking.

“Birthdays are good for you. Statistics show that the people who have the most live the longest.” – Larry Lorenzoni

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.