A Fine Line @ Bells & Whistles…

A Fine Line @ Bells & Whistles…

QIC: Zuckerberg

Date: 05/23/2018

PAX: Burns (WB); Hedwig; Shingles; Light Brigade; TPS; Toe Tag; Boomerang (WD); Cobra; BAM; Landshark; THE Singing Cowboy; Tuco; Winklevoss; Poncho; Interference; LeFreak; Zuck (QIC)

PAX:

Burns (WB); Hedwig; Shingles; Light Brigade; TPS; Toe Tag; Boomerang (WD); Cobra; BAM; Landshark; THE Singing Cowboy; Tuco; Winklevoss; Poncho; Interference; LeFreak; Zuck (QIC)

17 pax showed up @ Bells-&-Whistles.  For those on the Twitterverse, they may have seen references to lines and crack(s).  Some may have wondered, “Is Zuck smoking crack?!  Or doing lines?”  No – Zuck does not do such things.  The most fitting was probably the ol’ “step on a crack, you break your mama’s back!” – as we used cracks/lines in the concrete as reference points for our non-KB exercises, and pax were supposed to avoid stepping on them.  It was went down kinda sorta mostly like this…

The Thang:

Warm-o-Rama (all IC)

• SSH x20
• Merkins x15
• Imperial Walkers x15
• Peter Parkers x15
• Whirlies w/ Clap x15
• Parker Peters x15 (hold it…)
• Mountain Climbers x20 (hold it…)
• Wide Merkins x10 (hold it…)
• Plank Jacks x 15

Dynamic Warm-Up (parking lot)

• High Knees (half-way); Butt-Kickers (other half)
• Apollo Creed Right (half-way); Apollo Creed Left (other half)
• Back Pedal Down; Sprint Back

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

• KB Gut-Busters (I’m a li’l teapot) – Right (music goes off, thus we hit the 36 min mark during this, but the workout was NOT over…)
• KB Gut-Busters (I’m a li’l teapot) – Left
• Mountain Climbers (IC)
• Plank Jacks (IC)

FIN – Yes, it was like 6:16+

COT

YHC took out the pax – lifting up the prayers – spoken and unspoken – to Him – because He can handle them a lot better than we can!

NMM

• YHC left someone off the list of pax, but can’t figure out who it is!  NEVERMIND – got it… @LeFreak!!!  When recording names, I think the speaker was still ‘on’ and thus it was picking up the recording – not the phone, because most of what I heard in the recording was not from those who I had the phone in their face, but rather the other side of the circle (near @Cobra).
• The pax noted how this was one of the only times they had seen YHC 5+ minutes early, and wondered how much earlier I had to wake up to make it in that time.
• For pax on the Twitterverse, I wonder if they had any idea what all the “line” and “crack” talk was about.
• There was undoubtedly mumblechatter – most coming from @BAM – but given the speaker was pointing in my direction, most of what I heard sounded much like the teacher in Peanuts.  Or maybe that’s just what @BAM sounds like.
• There were some pax expecting more running from YHC.  [Spoiler] Ironically, I don’t like to run a lot when I’m not… running.
• I guess it is no longer new news… but the humidity makes workouts extra hard, and I guess its here to stay (for the next few months).  Personally, YHC left some sweat pools for the nice young students of Reagan High.  Some pax went #Chippendale.
• YHC noticed some folks’ “socializing” was getting in the way of their reps.  I politely let them know.  I think they let me know something in return…  I couldn’t make it out but sure sounded like “you’re great Zuck!“, and “sure Zuck, anything you say!“.
• TClaps to @Hedwig and @Shingles on their Med School graduation!!!  Aye!
• The entire group was STRONG today!  YHC is encouraged and humbled by the pax and grateful for the opportunities to lead.  Truly an honor.  Thanks for the keys, @Cobra!

ANNOUNCEMENTS

• Memorial Day Convergence (and/or SpeedTrap Run) – See Twitter.
• WS Cycling Classic (and Gears & Guitars) – This weekend!  Check out Twitter for events, race times, etc.
• Ultimate Runner – Registration may be closed.  Can waitlist, or just show up and cheer on pax.
• Shmedfest – August 25th – with lots of events leading up to the main event.