Three veteran PAX made themselves better at the Covington Trailhead this morning while the young guys fartsacked. Blackbird embarked on his Virgin Q with a thorough warmup much appreciated by the geriatric PAX. You know it’s an old guy workout when the Q has trouble reading his Weinke because he forgot his reading glasses. But read it at arm’s length he did, and a respectable beatdown was had.
Warmup consisted of SSH, old school Windmills, IW, Seal Jacks, mountain climbers, hillbillies, leg swings multiple directions, all 20x IC.
Mosey to the Justice Center entrance. Tripod Merkins 10x IC switching legs then jog down the stairs and sprint it out about 30-35 yards to the end of the entrance alley. Lunge walk back making stops at each set of benches for Freak Nasties 15x IC, Irkins 10x IC, and Derkins 10x IC. Climb the stairs backwards back to the entrance. Rinse and repeat three more trips substituting Ballerina Squats for Tripod Merkins and Regular and then Lateral Step Ups for Freak Nasties, Irkins and Derkins on the last trip.
Mosey around the Justice Center the long way back to the Trailhead for Mary. Leg lifts 10x IC; Hello Dollys 15x IC; Freddy Mercuries 20x IC; then LBCs with a twist 20x IC.
Count-o-rama; name-o-rama; and a prayer for Blackbird’s niece and her family after her husband’s untimely death. Einstein reminded the PAX that today could be our last day so we always should act accordingly. Words of wisdom we all should heed. Carpe Diem.
