QIC filling in for Bogey today as he took the Q for me 2 weeks ago. I rolled in just in the nick of time, right at 5:30. I caught up with HVAC as he was finishing his usual pre-workout warm-up laps around Pontiff Park. A quick disclaimer and off we go.
I was immediately scolded by Triple Shift and Kim Chi for running too far for the warm-up COP and breaking the usual Uptowner routine. You live and learn, or I guess I live and learn. Better luck next time.
Warm-up COP:
- SSH x20 IC
- Peter Parkers x20 IC
- Hill-billies x20 IC
- Parker Peters x20 IC
- Arm Circles x20 (10 forward, 10 backward)
- J-Lo’s x20 IC
We moseyed over to a line of trees spaced 20 yards apart for some BLIMPS. I stole this one from Rudy, since I enjoyed it so much last time.
- 5 Burpees. Run to the next tree.
- 10 Lunges each leg. Run to the next tree.
- 15 Imperial Walkers. Run to the next tree.
- 20 Merkins. Run to the next tree.
- 25 Plank Jacks. Run to the next tree.
- 30 Squats. Run to the next tree.
- Plank and wait for the PAX to finish.
Next we went to the baseball diamond for the Bearmuda Diamond. A variation of the Bearmuda Triangle, except 4 points instead of 3. Get it??? Very crafty.
Round 1: bear crawl the bases.
- 1st base: 1 burpee
- 2nd base: 2 burpees
- 3rd base: 3 burpees
- Home plate: 4 burpees
Round 2: bear crawl the bases.
- 1st base: 2 merkins
- 2nd base: 4 merkins
- 3rd base: 6 merkins
- Home plate: 8 merkins
We stayed put for the next exercise, where the name for our work-out was coined.
- QIC: “The next exercise is a new one, called Aiken Legs.”
- Triple Shift: “Like Clay Aiken legs?”
- QIC: “Or maybe Achin Legs?”
- Triple Shift: “Bacon legs? Like wobbly legs?”
- Frac Sac: “Bacon and Legs?”
- And there you have it.
- 4 exercises, no breaks in between. 2 rounds.
- 20 Squats
- 20 Step-ups (10 left, 10 right)
- 20 Lunges (10 each leg)
- 20 Split Jacks (10 each leg forward)
We went to the baseball outfield for some Mary.
- LBC’s x20
- Leg lifts x20
- Dying cockroach x20
- Flutter kicks x20
- Hello Dolly x20
- American Hammer x20
A slow mosey back to the tree line for another round of BLIMPS.
- 5 Burpees. Run to the next tree.
- 10 Lunges each leg. Run to the next tree.
- 15 Imperial Walkers. Run to the next tree.
- 20 Merkins. Run to the next tree.
- 25 Plank Jacks. Run to the next tree.
- 30 Squats. Run to the next tree.
Run back to the flag for 2 minutes of planks.
- 30 sec both hands
- 30 sec left hand up
- 30 sec right hand up
- 30 sec both hands
- 10 sec Mission Impossible
Utterly spent, I threw in the towel. Number off, Name-o-rama, intentions and a prayer. Thanks for letting me lead. A happy and safe weekend to all!
Walleye
