Laps, Limping, and Laser Pointers at Conspiracy
QIC: Spicoli
Date: 2/20/19
PAX: Blue Steel, The Vig, Glazer, Freon (WB), Lambchop, Drip (WD), Chisel, Spicoli (QIC)
YHC was Q for an icy, rainy morning at #Conspiracy, F3’s Premier Wednesday workout. Expecting no more than 3 people, the plan was made with that number in mind, but more about that later.
Needless to say, I was shocked and pleasantly surprised to find a couple RIRO PAX (Glazer and The VIg) as well as 5 other PAX show up for something to start their day.
With some time keeping help from Glazer, we began with the disclaimer and Warmarama in the parking lot.
Exercises IC: SSH, Squats, IWs, Merkins, etc.
We then Mosey to the track for 4 rounds of BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plankjacks, Squats) with rep count of 5 (5/10/15/20/25/30), running 1 lap between rounds. #CrowdPleaser
***Laser pointer moment: when I asked if the PAX knew what BLIMPS were, there was some discussion, some incorrect information, some further discussion, a partial demo by YHC, then was asked “run the lap before or after the exercises?” confusion. Turned into run it after, which wasn’t to plan, but YHC explained that I easily get distracted like a cat with multiple laser pointers…
***Limping moment: YHC made it about 300meters into the first lap before my right hamstring turned into a piece of trash and I transformed into walk/hobble mode. OH well, the pirate walk is still a walk.
After 4 laps, and some extra exercises for the 6, we moseyed/peg-legged to the pullup bar area for 3-man grinder. We had 8 PAX so that worked out exactly wrong. YHC tried to scramble to a DORA/partner work situation that turned into two laps of bear crawls and some exercises under the shelter before #OMAHA!
Mosey-limp to shelter next to track for:
- Kick-through merkins: from plank kick right leg under body to left side raising left arm, back to center, do same on the right, hit one merkin = 1 rep.
- Lambchop called these Rockette Merkins. I like his name better. We’ll go with that. Did 5 each OYO to get the feel of them
Broga-Yoga:
YHC led the PAX through a variation of Sun Salutation facing East-ish with hopes of coaxing the sun to come out. It didn’t work, but the yoga was a good change up and something YHC could do without limping.
Stayed in the shelter for MOM: Penguin Crunches, Freddy Mercuries, Low Flutter, something Glazer called
Done.
COT: YHC gave a reminder about Run Ranger Run. The Vig asked that we look out for each other and be there to support each other.
The Vig took us out with words of thanks and encouragement.
Thank you PAX for putting up with my in-flight adjustments to the plan and for allowing me lead this morning.
