Breaking a Sweat (Not Yo’ Momma’s Back) at Bells & Whistles
QIC: Zuckerbells
Date: 9/11/2019
PAX: Bluto, Closer, Lace, Manscape (WD), Poncho, Winklevoss, TSA, Lemming, Peecup, Zuckerberg (QIC)
10 pax, actually 9 pax, made their way to the gloom for a dose of both Bells and Whistles. To the surprise of the 9, the Q (YHC) was nowhere to be found.
Eventually, ~10-11 minutes later, YHC rolls in on two wheels, still half-asleep… a true delinQuent. Not to my surprise, the 9 pax were already getting after it – seemingly some sort of partner work. Whatever it was – they were working hard. But I couldn’t let my prep go un-utilized and the pax seemed ready for me to lead.
So, we just got right down to it… skipping the Warm-o-Rama (they were already plenty warm) and got right down to the meat of it (mostly a repeat of a workout I Q’d in May 2018). It all went down (or was supposed to go) like this…
Warm-o-Rama
- As stated above the 9 pax did their own warm-o-rama in the Q’s absence.
- The planned WOR included: SSH – Merkins – Imperial Walkers – Peter Parkers – Whirlies – Parker Peters – Mountain Climbers – Wide Merkins – Plank Jacks – Burpees… followed by dynamic warm-up of: high kneees; butt-kickers; karaoke; apollo creeds; skips; bounds; back pedal; and sprints. But… unless they did that on their own… we didn’t do that exactly.
But we did do this…
TABATA – 20 secs on, 10 secs off; 8 reps; alternating between two exercises per round; so will do each exercise 4 times in a given round; One exercise will be a KB exercise; for other exercise, pax will need to find a line/crack in concrete and use as reference point (being EXTREMELY careful not to touch line/crack during workout – or ever for that matter); 9 rounds (36 mins)
- Round 1
- KB Swings
- Side Steps (laterally over line)
- Round 2
- Goblet Squats
- Side-to-Side Moguls (laterally over line)
- Round 3
- Skull Crushers
- Front/Back Hop (forward/backward over line)
- Round 4
- One-Arm Curls
- Front/Back Step (quick steps forward/backward over line)
- Round 5
- Rows (Upright or Bent-Over)
- Plank Moguls (laterally over line)
- Round 6
- Overhead Press (One or Two-Arm)
- Plank w/ Right Leg Pulse/Extension (laterally over line)
- Round 7
- One-arm Snatch (R & L)
- Plank w/ Left Leg Pulse/Extension (laterally over line)
- Round 8
- Two-Arm Curls (Forward & Reverse)
- Plank Thrusters (Cobra Humpers) (forward/backward over line)
- Round 9
- Dead Lifts (One or Two Leg)
- Plank Hand-Walk (forward/backward over line)
Mary: None due to… yeah, well…. you know.
COT:
Prayers lifted for YHC’s dad… our schools and school system leaders… all those impacted by 9/11… and others on our hearts. Prayers for us to be better men, and for others to see HIM through us.
NMM:
- YHC missed all the mumblechatter for the first 10 minutes, but I hear it was pure bedlam.
- Despite the tardiness, I hope the pax accepts YHC’s apology and feels they got their money’s worth.
- Plank Thrusters (Cobra Humpers) were a crowd favorite.
- That’s all I’ve got…
ANNOUNCEMENTS:
- Lunch Bunch on FRI @ Athena @ 11:45am
