Pillars of Progress built at The Rock Quarry
QIC: Spicoli
Date: 2/28/19
PAX: Wobegon, TPS, Huckleberry (WB), Razzle Dazzle, OC (WD), Spicoli (QIC),
Burlap, Bam (The two runners padded our numbers to 8)
6 PAX assembled in the foggy gloom for a Core/low running workout with YHC as the Q. Given the misty weather conditions, I arrived exactly on time, which is launch time 5:30, so it was official. Or something.
Warmarama: SSH, IW, Hillbillies, Arm Swirly (forward & back), Whirly with a clap, Abe Vigoda (super old man style), squats, merkins
Mosey about 20 feet to the parking lot near the covered pathway.
Pillars of Progress: YHC counted off 10 columns along the covered pathway into the school. Each column do a burpee, ascending as you go, bear crawl in between. 55 burpees for those keeping score at home.
Looked good on paper.
Flower (Green Sally Up): Often called Bring Sally Up, this is a song sampled by Moby sung by 3 women simply repeating “Green Sally up and green Sally down, Lift and squat, gotta tear the ground”. When combined with alternating between the up merkin position and the down merkin position, it’s slightly less endearing. Haven’t done this in a while. And it showed. Everyone loved this
Chibatta: YHC introduced a couple of Rollback moves to the PAX
Set 1: (8 rounds, 4 exercises, 45sec on, 15 off); #Omaha to 30sec working for time constraint after 4 rounds
- Rollback to left lunge, squat, right lunge, squat
- Burpees
- Freddy Mercury
- Plank Jacks
Set 2: (8 rounds, 4 exercises, 30sec on, 15 off)
- Rollback Merkins
- front kick to lunge back, alternating legs
- low flutter
- mountain climbers
Broga:
YHC led the PAX through a variation of the Sun Salutation. We faced East. It got brighter in that direction after we finished. You’re welcome, ‘Merica. #Bam and #Burlap arrived from their run during this segment
Downdog to plank series:
Get into Downward Facing Dog, lift right leg in the air, float forward to plank with right knee under chest, hold for 15 secs, go back up to D-dog with right leg in the air. Float forward to right knee to right elbow, back up. Float forward to right knee to left elbow, back up. Repeat on other side
MOM: Penguin Crunch, Freddy Mercury, Crunchy Fra… (#OMAHA!), Heels to Heaven, Plank
Donezo!
Announcements
- YHC praised my sister’s Amy (#FiACharlotte Chiquita) , for her birthday today.
- Support Run Ranger Run. Today’s the last day to get in some miles
COT: BAM took us out with prayers for peace and the mission of caring for our vets who have fought for us; gave thanks to our bodies, our community, and the mission to take what we have and give back, to help others.
Moleskin
- Sorry for arriving just on time. Thank you to the PAX for patience
- Nice to meet both OC and Razzle Dazzle. I need to post to TRQ more often.
- Great to see Burlap, albeit briefly. He stuck around after his run with BAM for the Math Test. #HIM
- Thanks to BAM for his words during COT. Do for others because you can and live by example.
- OC mentioned during Pillars of Progress that bear crawls and burpees combine his two favorite things. Not sure if he was telling the truth, but making a note for future Qs.
- A fair amount of MC when we did yet more burpees during Chibatta. Sorry for lack of imagination
- Hope you liked the Wal-Mart Merkins (Rollback merkins). You’ll see them again.
- Great to see TPS again. Last hung out with him at Flatline a few months ago.
- Huckleberry is a hoss and made the workout look easy. Also, he’s a fan of Green Sally, Up.
- Way to get at it this morning, Woebegon! Thanks for the keys!
