PAX: Right Said, Deep Dish, Hambone, Bagger Vance (kind-of)
QIC: Boyband
3 PAX showed up on time for a chilly Stonewall workout. Disclaimer was made and we jumped right into it. Deep dish showed up as we started with the warm up. Bagger arrived after our first round of exercises with an assortment of stretching and rolling appliances that he used in a semi-seductive manner in the parking lot.
WOR: SSH, Willy Mays, Good mornings, Baby Arm Circles (F and B), Overhead claps, Slow and low squats
Thang: 60min abs
In order to obtain a visible set of abdominal muscles, a good mix of cardio (for calorie burn) and core workout is required. To accomplish this goal, a modification of the Hambone classic “Portland Brew and Back” workout was presented to the PAX. The PAX would perform 3 exercises at the parking lot (10-20-30 reps) and then would mosey to Portland Brew and back. Exercises were targeted at the core with a few chest and leg reps thrown in to even out the workout. 5 Rounds were accomplished in roughly 50 minutes.
Parking Lot Exercises: (I forgot them all, but this is pretty close)
Round 1: 10 Mountain Climbers, 20 LBCs, 30 4ct flutter kicks
Round 2: 10 Merkins, 20 Side crunches (each side), 30 Freddy Mercury’s
Round 3: 10 Lt. Dans, 20 Supermans, 30 LBCs
Round 4: 10 Single leg deadlifts (each leg), 20 LBCs, 30 4ct flutter kicks
Round 5: 10 Reverse Snow Angels, 20 Squats, 30 WWIs
Mary: Because why not more abs
-Mountain Climbers x15, Supermans x15, LBCs x15, J-Los x15
COT
Mumblechatter:
It was a great group this morning with strong work effort. We stayed together as a group and each PAX got a chance to work out their core. I suspect we will all have 6-packs by tomorrow. I know I’ll have one this afternoon as I sit on the couch and watch college football. Interesting note, Deep dish in a moment of exercise induced confusion suggested that his father-in-law was also his step-father….I’ll let you figure that one out, there are a couple of ways this could happen. Bagger Vance did a great job guarding the parking lot while aggressively foam rolling, followed by a short jaunt with his ruck and joining the group for mary. In all, the workout was an 800 calorie burn per my watch.
Thanks for giving me the opportunity to lead!