Thankful for Strong Cores and Strong Men

by Incognito, posted in Backblast

Date: 11/24/18

Location: Gridlock

Time: 7:00 – 8:00

Weather: Mid to upper 40’s, overcast, misty, little it of rain towards the end.

Q: Incognito

Pax: 12 total, including Bluegrass visiting from the Myrtle Beach area!

Warmup: Did a count-o-rama while in table to stretch those shoulders, followed by a name-o-rama in plank doing Merkins after each name. Followed that up with some Abe Bgoda’s, Downward Dog Calf Stretches in tribute to Linc, Arm Circles, some kicks, Imperial Squat Walkers, and finally Fairy Jacks (Duggar’s favorite!)

The Main Thang: Spent more time on the basketball courts than anywhere else this morning. Went back and forth from one sideline, across both courts, to the opposite sideline and then back; mixing it up in the following order:

  1. Quick Sideways Lunges  (I’m sure there’s a more proper name for those)
  2. Karaoke
  3. Sprint with Crab Walk between sidelines
  4. Sprint with Bear Crawl between sidelines
  5. Quick Sideways Lunges with sideways planks between sidelines
  6. Sprint with forward walking planks between sidelines
  7. Inch worm down, prison cell merkin (that’s…down right leg to chest when coming up, down left leg to chest when coming up, down and then jump up to beginning inch worm position, followed by another inch worm out. Repeato to the far sideline.
  8. Down one way 4 lunges and 1 burpee – repeato to the end, then back with 4 lunges and 2 burpees.

Hope that all made sense!

Next was 10 Mountaineer Motivators, if you don’t know what that is look it up!

Listened to a Weezer classic with high knees and burpees everytime they sang Beverly Hills (Oshag inspired me for that one).

The Second Thang: We then went up to the coupons. Switched randomly between curls, overhead presses, and bent over rows with the coupons – at two different speeds. Billy Ocean inspired us to keep going when the Going Gets Tough.

Next we moseyed randomly around the football field stopping for Plank Jacks, Squats, Diamond Merkins, and finally Lunges.

Finishing Up with the Core: Closed out with Mary’s as follows:

  1. Not So Lazy Mary’s, doing a count-o-rama in-between each side.
  2. Reverse Crunch, quasi-gas-pump-like.
  3. Slow Count Bicycles
  4. Listened to the CCR favorite Proud Mary; started off with scissors switching between those and dollys for eachverse, doing Gas Pumpers on each “Rolling”

The Mary’s were all pretty hard on everybody – was good to see.

CoT: After moseying back to parking lot, thanked all for being good men and good fathers – encouragement to be even better. Bluegrass shared a possible opportunity for father and son/daughter time (more to come later).

Afterward: Coffee at North Lime.