AO: Shake Weight

Date: March 1, 2022

PAX: Poehler, Shocker (R), Confusion, Snowflake (R), Gekko, Drifter, Phoenix (R), Oil Slick, Annie Oakley, Frosty, Bushwood, BoyWonder (R), CJ, 3 Card Monte, Kilowatt (R), Saban, Lynda (R), Snooki (R), and Eggplant (R).

QIC: Eggplant

16 pax assembled in the parking garage for the bootcamp and 3 ruckers departed into the gloom. YHC delivered the mission and disclaimer and then we did a mosey loop through  the parking deck and back to the shovel flag for:

WARM-A-RAMA

  • Side-straddle hop 20 IC
  • Imperial Walkers 15 IC
  • Hillbillies 15 IC
  • Windmill (respect style) 15 IC
  • Sun-gods forward 15 IC
  • Sun-gods backward 15 IC
  • Tricep stretch 10ct both sides
  • Hug Thyself

The pax warmed, we launched directly into:

THE THANG

4 rounds of Tabata with the intervals set at 30 seconds exercise and 15 seconds rest.  The rounds were intended to burn out muscle groups.  Between rounds the pax had a dealers choice to wall sit, or take a slow mosey to the end of the lane and then sprint back.  The rounds were:

ROUND 1

  • Overhead press
  • Merkin
  • Overhead press
  • Werkin
  • Overhead press
  • Ranger Merkin
  • Overhead press

ROUND 2

  • Goblet Squat
  • Jump Squat
  • Kettlebell swing
  • Jump Squat
  • Goblet Squat
  • Jump Squat
  • Kettlebell swing

ROUND 3

  • Bent over row
  • Lunge
  • Upright Row
  • Bent over row
  • Lunge
  • Upright Row
  • Bent over row

ROUND 4

  • Curls
  • Flock of Seagulls
  • Hammer Curls
  • Lifty Uppies
  • Flock of Seagulls
  • Curls
  • Skullcrushers

We were already on the ground for Skullcrushers, so we wrapped up The Thang with a Body Destroyer.

YHC was really feeling all of the arm and shoulder work, so we did some tri-cep stretches and Hug Thyself before settling into:

MARY

  • Freddy Mercuries-Foghat style 15IC
  • Low Slow Flutter 15 IC
  • E2K 10 IC each side
  • LBCs 15 IC
  • American Hammer 15 IC

COT

YHC took us out by sharing how prepping for this workout reminded me of a special time with my kids, where we would go to the YMCA before school to lift when they were in HS.  I was at a low point physically (and mentally) and they both had athletic goals of their own.  We pushed each other to beat the fartsack and set good examples for each other.  We also made up stupid names for all of the exercises we did, which is where the “Lifty Uppie” comes from, and the kids loved to do burn out sets which was the inspiration for this workout.  Carve out time to spend with your kids and do the hard things that inspire them to do the same.  My favorite time of the week is the drive to and from Closing Time with Hey Guy.

MOLESKIN

  • T-claps to Drifter leading at Shake Weight for the last year +. Always a great group of pax at this well run AO.  Drifter will continue to serve Natville taking over comms/Shenanigans.  HIMs keep on stepping up!
  • If you want to Q at Shake Weight, I hope 2023 works for you. Gekko is coming in strong as the new site Q and has booked the Q sheet tight.  This AO is in great hands!
  • YHC experimented today with something new (for me) today and the PAX just got at it. Great level of fun mumble-chatter, but with regard to work, they were all business.

Enjoyed being with these men in the gloom.  Thank you for the opportunity to lead.

AYE!

Eggplant