28 beauts turned out to celebrate an absolutely perfect spring morning for working out. 50 degrees and dry. These are my favorite conditions.
PAX: Baby, Febreeze, Legally Blonde, Play Station, Sir Topham Hat, Paw Patrol, Lil’ Jon, Dubs, 3 Stacks, Shaq, Mitch, Dreads, Big Lank, CCR, Red Skull, Porcelain, Toga, Floppy D, Pop a Lock, Hot N Ready, Khakis, Bagger Vance, Black Widow, Danosaur (FNG), B & B, Rev, Hot Route, Brother at Law (QIC).
WOR: Run about 47 feet around the cul-de-sac before circling up for some stretching. SSH x40, GM x10, WMH x10, Lunging LBAC x10, Reverse LLBAC x10, some high plank, slow and low merks x20.
THANG: Name of the game today was constant movement and getting back to relieve your partner. Count off 1’s and 2’s (I believe we successfully had 4:13 guys paired off with non-4:13 guys). We never ran far, but it all added up.
Mosey to the big hill. P1 does work for time at top of the hill. P2 runs to bottom of hill, then runs back up and tags P1 out. No sets, no reps, just work on called out exercise until Q calls out something different. Rinse, repeat, rinse, repeat, rinse, repeat, ad nauseum (literally for Lil’ Jon).
Exercises at the top (rough minutes done in parentheses): Burpees (5); squats (4); American hammers (3); Carolina dry docks (4); LBCs (3); alternating shoulder taps (3).
Mosey to basketball court. With your partner, line up on the long sideline. Same idea, but running suicides this time. Exercises at top: Burpees 43); squats (3); Carolina dry docks (3).
Mary: Some high plank, some Alabama Prom Dates, some American Hammers, some flutter kicks, more high plank, GMs x10 to send us home.
Announcements/COT
It was a true honor to lead today. As I shared, Q and Play from the previous 4:13 class kept coming out after their 4:13 class ended but before their jobs started, which was just awesome to see (props to BV for picking them up for these posts). They got run into the ground one day at Titan and said I had to pass on a similar beating to this class. Challenge accepted. But this class absolutely stepped up today. Very little complaining, walking, or loafing. There was some, sure, but that’s expected. All in all, I was just really impressed with the guys today and the non-4:13 partners that offered constant encouragement and positive modeling. Just one of those days out there that lifts your spirits.
Sorry to Lil’ Jon, who either splashed merlot or dry heaved merlot at the end. And props to Paw Patrol who, at the end, requested I never Q at 4:13 again. That won’t work.
Named FNG Dan Alexander Danosaur. For sure one of the longest, most impressive, and well-rehearsed resumes we’ve ever heard for a namorama. For those that aren’t familiar with Nebraska football, I texted my die-hard Husker fan friend afterwards telling him I worked out with Dan Alexander today. Within literal seconds, he texted me an 80-yard touchdown run against Colorado in 1999: “My favorite Dan Alexander play. Always carried the ball high and tight.” Husker fans are amazing.
Pop-a-Lock and (I believe) 3 Stacks on Q next Thursday. Love it.
First Friday lunch this Friday, April 5, 2019 at The Cookery on 12th. Forgot to announce that, but fortunately everybody reads the Blackblasts and will see it here.
4:13 Annual Banquet on 4/11. Contact Red Skull or T-Cell for information. Join us!