August 23rd, 2016 By Frodo

28 Pax posted to HCES this morning only to find a strange sight….Frodo…on a Tuesday?!?! Something must be wrong. Did he post on the wrong day, or did everyone else? There was some anticipation of heavy running this morning. But alas, the running was minimal and there was even some upper body work. Several PAX confirmed that they would have lost money on that bet.

Just goes to show you, anyone can lead any workout. So, if you haven’t led yet, take a step and lead one. Everyone is pretty forgiving. If you haven’t led in a while, sign-up and lead again.

The Thang:

Warmup with 20 SSH (IC), 10 air squats (IC), 15 mountain climbers (IC). Full disclosure, the SSHs were supposed to be 19, but I was focused enough on counting (yes…1, 2, 3 is challenging for some of us), I missed 19 and had to go to 20.

Partner up with someone of similar fitness level. Then, pair up with another team (fitness level does not have to be the same).

With your partner, complete countdowns from 8 of 2 exercises (8 of each exercise, then 7, 6, 5, etc.). Foe each round, there were 36 reps of each exercise.

• When both partners are done, run to end of parking lot and back.
• Find your partner team and finish with them.
• When both teams are done, plank until all teams are done.

Exercise combinations:

• Round 1: Carolina Dry Docks and Squats
• Round 2: LBCs and Jump Squats
• Round 3: Apollo Ohnos and Lunges
• Round 4: Calf Raises and Jump Squats
• Round 5: Burpees and Side-to-Side Merkins
• Round 6: Heels to Heaven and Merkins
• Round 7: Knee-up Merkins and Crunchy Frogs

Moleskin:

• As we started the workout, someone told the Q he should have brought music. Duly noted…will remember that next time. Given the ridicule (mainly from Gump and Chowder) of my cadence (or failure of) at my last 2 Qs, I spent most of my prep time reading over the proper intro….”The next exercise is ______. Ready Position move. In Cadence. Exercise.” And repeat (x28). That practice made up my Monday night and Tuesday morning (pre-workout). After being confident I had it down…it turned out I only needed to use it 3 times during the warm-up….and then Gump and Chowder weren’t even there.
• For the record, there were 5 upper body exercises (Burpees, Merkins, Side-to-side merkins, knee-up merkins, and Carolina Dry Docks), 5 lower body exercises (Lunges, Apollo Ohnos, Calf Raises, Squats, and Jump Squats) and 5 core exercises (LBCs, Heels to Heaven, Crunchy Frog, Mason Twist, and Reverse Crunch). We hit each exercise at least once except for Mason Twist and Reverse Crunch
• The PAX really needs to practice how to pick exercises out of a hat. There was a lot of leg exercises early on and then there was a burpee and side-to-side merkin combination that was brutal. Maybe it was just me struggling on that one. After all, it was 2 upper body exercises. #soccerarms.

COT

Announcements:

• Sirius reunion is this Friday. 5:30 AM at Cox Mill Elementary School.

Highlands

---