October Music Tour
QIC: Frostbite
Date: 10/23/2024
PAX: @Bam (EC Ruck only) @Bluto (EC Ruck), @Interference, @Lace, @Airbag, @Woodpecker (EC Run), @Closer (EC Ruck), @Lucky Charms, @Manscape (WD), @Transcript, @Starfish, @Burns (EC Run), YHC (QiC, YHC, WB, EC Run)
YHC had the keys (for the first time) to the best KB Wednesday workout that Dash-land has to offer. YHC dug into the archives and found a workout that seemed suitable for this AM and thus, a loose plan was put in place.
But first — the music: YHC received a set of concert tix at the Ramkat from his old man for my birthday in September. Knowing that it is essential to a BNW workout, YHC curated a terrific playlist consisting of the two bands I saw/will see this month. YHC, @Starfish, @Burns, & @Schlitz saw Houndmouth on 10/03. Excellent show. @Transcript highlighted that there music makes him want to go to a bar and drink a cold beer. That is exactly what we did that evening. And then YHC and @Starfish are headed back tonight to see Deer Tick. 2 really good alt rock/country bands that all should check out. The playlist alternated between these bands, with occasional appearances from @Starfish singing along.
Alas — here is how the morning went:
3 ruckers got going around 4:45am. 3 runners got going around 4:55am. 1 runner ran in at approximately 5:30am.
Tunes started and we begin.
Warmarama:
SSH – 10 x IC
Imperial Storm Troopers – 10 x IC
Copperhead Squats – 10 x IC
Whirley’s – 10 x IC
Abe Vigoda – 6 x IC
Arm Swirly’s – 10 x IC (F/R)
Seal Claps – 10 x IC
OH Claps – 10 x IC
Moroccan Night Clubs – 10 x IC
The Thang:
We did 10 reps OYO of arm, leg, and abs.
Arms: OH Press, Right Shoulder Press, Left Shoulder Press, Skull Crushers, Upright Rows
Legs: Goblet Squats, KB Swings, Calf Raises, Right Leg Squats, Left Leg Squats
Abs: American Hammers, Rosalitas, Box Cutters, Low Flutters, Pickle Pounders
All exercises were OYO in “stacked” style. For example, we did OH Press, then ran to the edge of the first median across the rode (when the PAX in the lead reached the median, all turned and ran back — this was then modified as @Lace was way out front so it was when the 2nd guy reached the median). Then, we did OH Press, Right Shoulder Press, then ran. Next, OH Press, R Shoulder Press, L Shoulder Press, run. So on for Arms, Legs, and abs. All exercises were done.
We finished this with about 10 minutes left (Weinke was big enough just didn’t last long enough — thanks @Burns for the correction).
Added another round.
Curls + Run. Curls + Thrusters + Run. Curls + Thrusters + WW2s + Run. 10 reps OYO.
Mary:
Mutton Crunch (L & R) – 10 x IC
Penguin Crunch (L & R) – 10 x IC
Gas Pumps – 10 x IC
Alabama Prom Dates – 10 x IC
LBCs – 10 x IC
Plank for 10 seconds
TIME!
NMM:
@Transcript runs a strong #AO! Great work, man and great to be out there this AM! I won’t charge you for gas. He also misses the Muddy Creek music venue.
@Closer likes cooked carrots. It was fun to reminisce on some memories up in Montreat in Black Mtn. Turns out that @Closer was an elementary leader while YHC was up there for a church retreat back in 2004. I was 7 and @Closer was 22(ish).
@Bluto chimed in that even cafeteria food is good when you’re a kid.
@Starfish was caught singing multiple times. He followed Doctor’s orders and kept his trashed knee in tact for one more day (at least)
@Lace was way out front. Like way out front. @Starfish offered his heavier weight multiple times.
@Manscape was the War Daddy at 68. Age is just a number! #Beast
@Woodpecker complained about the single arm/leg exercises but got in the work pre and post workout. Always great to run with you.
@Burns rocked the cinder block as his coupon. His form on the single arm presses was imPRESSive.
@Lucky Charms is steady as can be and is a top candidate for best Namarama sign.
Announcements:
Everyone is welcome to join @Starfish and YHC for tonight’s concert at the Ramkat. Deer Tick. Look them up! Doors at 7pm. Show at 8pm. We will be at Wiseman around 7 so come join us for a drink! Playlist is attached for all whom are interested.
Lunch Bunch Friday – 12pm. Bailey Park. BYOL (Bring or buy your own lunch). Come out and enjoy the perfect weather!
Prayers:
None spoken
YHC took us out thanking the SkyQ for each one of the guys this AM and that we would be a light in His Kingdom.
Thanks for the keys @Transcript! I left them with @Lace — you’ll have to catch him to get them back!
All the love,
Frostbite
