Tribute to 55
QIC: Data
Date: 1-21-21
PAX: Interference, Poncho, Zuckerberg, Organ Grinder, Closer, Balco, Bluto, Toe Tag, Singing Cowboy, Tigger, Airbag, Winklevoss, Bam, Atrophy, Starfish, Manscape, Sassy, Bueller, Lace
20 strong gathered in the gloom at B&W for a beatdown that was sufficient. With YHC’s looming 55th birthday this weekend, many things were done in batches of 5. Here is what went down:
Warm-O-Rama – SSH, Imperial Walker, Arm Twirly Things front and back, Whirly with the Clap
Warm up Run – Two lines formed for an Indian Run out of the parking lot and down the Greenbrier Farm Rd – there was some shouting as the fastholes failed to follow the “Go Slow In Front” directions, but all survived the 5 minute warm up run
The Thang – Three Pain Stations, each with 4 exercises. In Round 1, PAX completed 5 reps of each exercise and proceeded to the next station with the designated mode of transportation (see below). At the end of station 3, run out around the median at the beginning of the parking lot and back to station 3, follow directions back to station 1.
Each subsequent round – add 5 to the last round’s rep count. Most PAX got through the round of 20 reps, many were on the round of 25, and a couple crushed it to the round of 30 reps.
Station 1 – Curls – Right Arm; Curls – Left Arm; Kettlebell Swings, American Hammer
Bell Crawl to Station 2 (or alternative = Lunge Walk)
Station 2 – Bent Over Row – Right; Bent Over Row – Left; Merkins; WWIIs
Bell Crawl to Station 3 (or Lunge Walk)
Station 3 – Overhead Press; Skull Crushers; LBCs; Goblet Squat Curls (hold squat position and do two handed curls)
Run the loop, return to station 3 and Overhead Carry back to station 1
The mood was lighthearted with lots of MC, but YHC noticed a significant decrease in MC when PAX were reaching the 15, 20 and 25 rep rounds; but much work was done! The music was not Starfish level good, but did start with Start Me Up (Stones); finished appropriately with Closing Time (Semisonic); and some good stuff sprinkled throughout, including two awesome fight movie songs – Eye of the Tiger (Rocky 3) and You’re the Best (Karate Kid).
COT
Prayer Requests: Prayers for the family of Airbag’s friend who died quite suddenly with a strange illness; Prayers for a peaceful transition of power in our nations capital today – special prayers for Cobra who is there. Prayers for a healing and reconciliation in our land.
Announcements: Toe Tag reminded everyone about the Nomad Jump Rope workout – tomorrow is at Leinbach Park at 5:30; Bring Your Own Rope
YHC took us out.
