Beta Blockees
QIC: Crash
Date: 3/29/2022
PAX: Tonka, Sea-Man, Schneider, Abe Froman, Boomerang, Ziggy Stardust, Starfish, Crash
Resurrected cardboard from last rained out attempt at Alcatraz. This cardboard traveled on 3/12 to Alcatraz but did not make it as we took shelter from the elements. This was YHCs first Q of the year where it wasn’t raining.
5 of us showed up first and began festivities. Queued up some more music from a spotify High Fidelity 5.5 hour playlist on random.
I have forgotten exactly but we likely did the following for
Warmup
SSH, IST, Hillbillies, Abe Vigoda, Whirly w/ Clap, AST forward and backward, Michael Phelps…?
Somewhere early to middle of this Ziggy showed up with 2 others on board, to round us out to 8.
Pick up cinderblocks and carry back to front of school for:
The Thang
3 exercises per round, 4 rounds. Each round do exercise 1, 1-2, 1-2-3, walk block down and back between exercises (about 4-5 cones on the day, maybe 6-8 parking spaces), do traveling exercise between rounds.
As an example for Round 1, exercise 1 beta blockees, walk block 4-5 cones down and back, do exercise 1 and 2 blockees plus H2H, walk block down and back, Do exercise 1-2-3, then do traveling exercise down and back. On to next round.
The ‘beta’ version is a play on beta blockers. For Alcatraz the plan was to do tougher versions of these exercises to get the heart rate up. The modification for today was to do them more slowly and with good form focusing on movement.
Round 1
10 Beta Blockees (Blockee slow and with good form)
20 Heels to Heaven
30 Merkins
Bear Crawl
Round 2
10 Beta Curls
20 Plank Jacks
30 Monkey Humpers
Crab Walk
Round 3
10 Beta Bent Row
20 WW2
30 Squats
Murder Blockees
Round 4
10 Beta Skull Crushers
20 Crunchy Frog
30 SSH
John Cusack Block (down and back then put away)
Between round 1 and 2 we went over and did step ups irkins and derkins on the tables but that probably wasn’t necessary in hindsight. The workout had good variety and was about the perfect length and the table stuff just cut into Mary which was a bit shorter than I’d have liked.
Mary
Was short for maybe low flutters and ring of fire x 2-5 merkins per person.
Prayers for
Goofy’s wife who went home Sun for good recovery from back surgery, Sea-man’s father in law back surgery recovery also, people in Ukraine, and prayers to be good fathers and husbands for those to whom that applies.
NMM
Seemed sufficient on the workout, with a good group to hang out with this morning. I forgot a lot of the activities of the workout but Sea-man and I did get some planning in for the convergence, that was helpful. Before prayers we said a short word for 2 bricks that did not make it. Sea-man got a large block that just started disintegrating as it was used, and Tonka’s gave up the ghost a bit later. Some song lyric came on about big strong men as we were doing curls and that drew some chuckles. Thanks to everyone who posted.
