Mamas, Don’t Let Your Cowboys Grow Up To Be Babies

Mamas, Don’t Let Your Cowboys Grow Up To Be Babies

QIC: Starfish

Date: 9/5/2018

PAX: Closer, Bluto, Goofy, Pluto (WB, Kotters), Poncho, Wynonna, Cobra, Resistor, Fingers (Co-WD), Whirly, Interference, Sgt Schultz, BAM, The Singing Cowboy, Burlap (Co-WD), Starfish (QIC)

Date:  9/5/2018

Pax:  Closer, Bluto, Goofy, Pluto (WB, Kotters), Poncho, Wynonna, Cobra, Resistor, Fingers (Co-WD), Whirly, Interference, Sgt Schultz, BAM, The Singing Cowboy, Burlap (Co-WD), Starfish (QIC)

The pax were concerned about YHC after YHC posted the video link to White Denim’s “Fine Slime” as part of the pre-blast festivities.  So much so that 16 showed up for the intervention.  The video may have been just a bit “trippy”, but not to worry as YHC is still substance-free even though he’s been living most weekdays in the Live Music Capital of the World aka ATX aka Austin, Texas for the past year.  So, to celebrate YHC’s return to his favorite Wednesday workout, #BellsAndWhistles (note, YHC does not get into the tiring debate about premier Wednesday workouts but is unashamed about his love for Galax, Virginia’s premier F3 workout, YHC worked up a playlist of all Austin musicians, sketched out a big graphic weinke on a posterboard and let ‘er rip.

While YHC was lugging two kettlebells, the aforementioned giant weinke, a badass Bose speaker, and cones from the north gate all the way to the parking lot.  @Cobra and @Cobra’s dog were getting in some extra credit.  And, separately @Bluto was circumnavigating the parking lot not speaking to @Cobra.  Something about #Nantan regimes and takeovers.  There may have been other #TeachersPets, but YHC was focused on the task at hand and trying to get the workout at least somewhat set up.

While many of the pax were still farmer carrying their bells over to today’s particular AO, we jumped right in, undisclaimed and it went something like this:

Warm-O-Rama

SSH x21 IC

IW x16 IC

Windmill x11 IC

Whirly’s Got The Clap x11 IC

Mountain Climbers x21 IC

Arm Swirly Things Forward x15 IC, hold it

Arm Swirly Things Backward x15 IC, hold it

Overhead Claps x15 IC

The Thang:  ATX Starfish

In the middle with bells, stack the following exercises:

• 5 Kettlebell Swings
• 5 Upright Rows
• 5 Snatch Right
• 5 Snatch Left
• 5 Louganis

After performing the exercise in the middle, sprint to one of the points of the star, perform the called leg exercise, sprint back to the middle and proceed with the stack (for instance, on second trip to the middle, perform 5 Kettlebell Swings and 5 Upright Rows; on the third trip, 5 KB Swings, 5 Upright Rows and 5 Snatch Right, etc).  Points of the Star as follows:

• North:  5 Sumo Squats
• Northeast:  5 Alternating Lunges (each leg)
• Southeast:  5 Alternating Side Lunges (each leg)
• Southwest:  5 Alternating Reverse Lunges (each leg)
• Northwest:  5 Alternating Curtsy Lunges (each leg)

Once the stack is built in the middle, add 5 reps to each exercise and keep stacking.  So, sixth trip is 10 KB Swings and 5 of the other 4 exercises, seventh trip is 10 KB Swings, 10 Upright Rows and 5 of the other 3 exercises, etc.  And on your second time through the star, you do 10 of each leg exercise.  Keep escalating (yes, to 15) until time is called.

Plank-o-rama with Southern Gentlemen, Yankee Aggressor, Right Leg Up and Left Leg Up at the end.

COT/BOM:  YHC took us out.

FIN.

NMM

That sucked.  And the humidity was worse.

It took 41 minutes and 43 seconds, but YHC earned the #DW moniker from @Cobra.

@Bluto seemed impressed with my eclectic musical taste, especially on the segue from Butthole Surfers to Waylon and Willie.  #KeepF3Weird.

@SgtSchultz was glad that Rush isn’t from Austin, TX.  And he didn’t get lost today.

Tclaps to @Goofy for bringing @Pluto back out into the gloom.  Pleasure to be with you both.

YHC was with @Interference for a while but then he motored on ahead, unfettered by a heavy kettlebell to slow him down.

Massive confusion on the escalating reps.  Maybe YHC didn’t explain it very well.  Or maybe we just aren’t that bright.

Here’s the playlist for those interested:

• Pride and Joy (Stevie Ray Vaughan)
• Me and Bobby McGee (Janis Joplin)
• Gin and Juice (The Gourds)
• Fine Slime (White Denim)
• Red Right Hand (Quiet Company)
• Pepper (Butthole Surfers)
• Mamas, Don’t Let Your Babies Grow Up To Be Cowboys (Waylon Jennings and Willie Nelson)
• Mamas, Don’t Let Your Cowboys Grow Up To Be Babies (Dale Watson)
• Choctaw Bingo (James McMurtry)
• The Road Goes on Forever (Robert Earl Keen with Joe Ely)
• Fire Escape (Fireball)
• The Underdog (Spoon)
• Always a Friend (Alejandro Escovedo)
• I Wanna Cry (Charley Crockett)
• Tomorrow (Shakey Graves)

Thanks for coming out.  A privilege and honor to lead you fine gentlemen this morning.

Your friend,

Starfish