WIB 04 April 2019 — at Messiah Moravian

WIB 04 April 2019 — at Messiah Moravian

QIC: Burlap

Date: 04 April 2019

PAX: Little Piggy, Virginia Slim, Mutton, Resistor, S. Van Pelt, Butter, Greenspan, Burns (WB), Drip, Lambchop, Burlap (WD)

A beautiful 52 degree weather morning greeted the 11 Pax at Messiah Moravian.  At 0530, we started our first ALARMS without any disclaimer or warm-up.

THANG

ALARMS: 40 reps, then 30, then 20, then 10, then 20, then 30, then repeat:
A – Arms – choose from (a) Jack Reachers, (b) OH Claps, or (c) Moroccan night clubs
L – Legs – choose from (a) curtsy lunges, (b) squats, or (c) forward lunges
A – Abs – choose from (a) WWII sit-ups, (b) low flutters, or (c) crunchy frogs
R – Run once around the church using sidewalk at Peace Haven and road at Chester
M – Merkins
S – Side Straddle Hops
(Hit the snooze button – personal 10-count)
See how many ALARMS and snooze buttons you can hit before 0615.

Notes:
• YHC recommends that you rotate sequentially through a/b/c for Arms, Legs, and Abs. If you do this, you will get 50 reps of each for every six ALARMS.
• Moroccan night clubs: count only when turning hands down
• Both types of lunges: count each leg and alternate as you see fit
• Low flutters: count only right leg up

COT

• Greenspan has Q at The Estate on Monday.
• Watch Twitter for #lunchbunch.
• Feel free to DM SVP for beverage consumption on Friday evening.
• Prayers for Lambchop as he takes on a new job in a couple of weeks.
• Prayers for Burns’ friend with a recent cervical cancer diagnosis.
• YHC took us out.

NMM

• Pax read or skimmed the pre-blast to various degrees.  Some did not get the concept of starting with 40 reps of each of the arms, legs, abs, etc. for the first ALARMS, due to my poorly organized pre-blast.  But all got it by end of first ALARM.
• SVP figured out the additional fact nugget that if you rotate through the a/b/c exercises in order, you end up doing 50 reps of each over the course of six ALARMS.
• Some Pax opted to do squats instead of curtsy lunges.  These pax will be able to walk comfortably later today, unlike the rest of us.
• The high rep count start at 40 working our way down to 10 was nice, but then we had to work our way back up to 40 about 30 minutes into the workout.  At that point 40 reps of merkins and other exercises really sucked.  You’re welcome.
• Even the Q got confused at the order of some of the exercises and was about to skip the Abs “A”.  YHC attributes this to lack of oxygen in head.  And age.
• Most of the Pax stayed in one general pack with SVP and Greenspan and a couple of younger guys leading it.  YHC was so far behind that pack that I missed much of the banter and jokes that would normally be included in this NMM.  Please provide in comments or on Twitter.
• Three Respects were together some (Mutton, Resistor, and YHC) and were able to solve some of the education and labor issues of our country.  Short version:  not everyone needs to go to 4-year college and if you can repair HVAC systems, you can have a job through most any economic cycle.  Don’t get us started on politics.
• And YHC and Mutton did not argue about our respective basketball teams nor did we denigrate one another and his respective alma mater (at least, not aloud).

Allow me to encourage all readers to try WIB and consider making it a regular part of your rotation.  Thursday has traditionally been the weakest day in terms of numbers of Pax working out in F3WS, but it doesn’t have to be that way.  WIB is usually one of the harder workouts because (a) it is (or should be) laid out in advance so there is no reason to stop between exercises and there are no natural breaks for breath, (b) WIB is usually a circuit which creates the desire to either lap the slower pax or — if you are one of the slower pax — the desire to prevent being lapped, and (c) WIB is often a potent combination of strength and running.

Give it a try.

Peace,

Burlap