No Running at The Estate
QIC: Toe Tag
Date: 5/20/19
PAX: Thistle (Co-WD), Rust Bucket (Co-WD), Dr Toot Canal, Huckleberry, Chisel, Fokker, Cheesesteak, Touch Me Not (WB), Back Door
The premier Monday morning workout, The Estate. Just the mention of the AO brings to mind some of the best workouts with the strongest Pax. The usual crowd is young, fast and large in numbers. What could a Q on the injured reserve do for such a crew? YHC has been rehabbing a knee injury and just tried running again for the first time in about 6 weeks. YHC thought about trying to shake things up by keeping the Pax together in one place and introduce some of the youngsters to some classic music selections.
The bell struck 0530 and the time to start was upon the group (much, much smaller than expected – Perfect). The disclaimer of you V you was given and we started.
The warmarama would hardly be confused with any traditional warm up. It was an instruction in how to stand and brace your body. Then we went over the basics of an ideal Squat where the movement is initiated with activation and pushing back your glutes while trying to keep your shoulders back and chest open. For the Merkin, we wanted to keep our wrists under our shoulders and our shoulder blades back with our chest open, back flat and elbows going back not out to the side. The Pax was reminded that if they became tired during any of the exercises today that Standing with Neutral feet and a open chest with shoulders back, the Resting Squat and the Plank were the rest positions.
The Thang:
The music started and we walked, yes, that is right we walked across the street to the courtyard. We proceeded to all claim a space that would allow us to do some work. The following exercises were done for 50 seconds each with a 10 second transition to the next exercise. Proper form was encouraged and reminders were sprinkled throughout the work.
The exact sequence of the exercises performed is not accurately represented here but most of them are seen below.
Dirkins
Step Ups R
Irkins
Step Ups L
Dips
Split Squats R
Dry Docks
Split Squats L
BTTW
Peoples Chair
Australian Mountain Climbers
Box Jumps
Merkins
Lunges R
Lunges L
WWIIs
Squats
Reverse Lunges R
Plank
Reverse Lunges L
High Knees
Plank Jacks
Superman
Reverse Lunges from step R
Jump Squats
Reverse Lunges from step L
High Knees
Mutton Crunch R
Mutton Crunch L
Unders
Static Squat with OH press
Static Lunge 1/2 @ 1/2
Box Cutter
Big Scissors
WWIIs
Plank Jacks
Bridge
Plank
Static Squat
Done
NMM: This was designed to be a non running workout and even though YHC is trying to run again the original plan was followed since YHC is now even slower than before.
There were several groups of Pax working close to each other and encouraging each other this am.
YHC could not hear most of the MC due to the music playing. There were some comments about the music selection and it took most of the songs before Rust Bucket heard one that he recognized. The playlist was on shuffle so we didn’t catch all of the songs.
Rust Bucket gets the award for the coolest concert attended, he saw Elvis in Las Vegas. Though we are not sure if it was the real Elvis or not since he also reported seeing him again today during the workout.
The Australian Mountain Climbers are always a big hit.
Back Door had a great shirt on today encouraging colon health (Get your Rear in Gear) which is important for all of us.
Speaking of colon health Dr Toot Canal was clearing the air this am with his own branded air defreshener which must have come from him killing the work.
There were no Fastholes out with us today for us to congratulate them on their victory at the Time Laps event over the weekend. Several of the Pax said that they had not received their invites to run with them for the event. YHC reminded them that there is always next year.
Chisel and Fokker weren’t didn’t even break a sweat today while they cruised through the workout.
Huckleberry and Touch Me Not were not in their gowns this morning so that was a bit of a let down. Despite not sporting the regalia, they crushed it today.
Thistle was always smiling and offering encouragement to everyone throughout the work.
COT:
Congratulations to the Fastholes/Dashstrong on their win at the Time Laps event last weekend.
Urban Assault will still be at Bailey Park on Friday am, just give your self a little extra time for parking since they may be limiting parking with the Gears and Guitars festival starting Friday afternoon.
Thistle made a request that we all try to have civil discussions with each other no matter what side we fall on the issue.
YHC took us out giving thanks for the opportunity and the ability to be out with each other this morning and for us all to be the change that we want to see in the world.
It was a pleasure and an honor to lead this morning and now The Estate can return to its originally scheduled programing.
