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11/19/20 Thursday at The Dump-The Mick’s Piano Move Prep Q-Kato

Warmup: It was cold and we ran three laps before anything else this morning.

The Thang: We picked up the smaller picnic tables and walked across the North end parking lot without hitting our junk. We did exercises on each bookend of the carry. It was about 30 yards or so.

The Moleskin: I got the inspiration from The Mick’s request to help move a piano this past weekend in Munster. Moving awkward bulky items is something we are asked to do for family and friends from time to time. The move was rescheduled so I couldn’t help due to work. I’m glad Blue and Al Gore stepped up.

The Foreskin: Glad Optimus showed as I would have fartsacked in my truck until Day light and then would have went home and prepared for work

Coffeeteria: Great convos as always with Optimus. A true pillar of strength over at Patmos. This is the convos I wish I would have more often. We talked about retirement, college Indiana 529 plan, vacation homes, homes we wished we didn’t sell or held onto, SB/Ski season coming up out West, visiting Antman, and having coffee.

Little man in the woods poops on himself 11/12/2020 Thursday at The Dump

Pax: Blue, Bozo, Optimus

QIC: Kato

Start 5:30:30

SSHx30, Merkins x10IC, SSHx30, Merkinsx5IC, SSHx30, Perfect Squats x30, SSHx30, Merkins x5IC, Squatsx30?

Tour De Dump

Mosy to Amp (Pax Got Talent) Stage:

Merkins x10IC, SSHx30, Merkinsx5IC, SSHx30, Perfect Squats x30, SSHx30, Merkins x5IC, Squatsx30?

Ran to Make out point at The Dump:

Merkins x5IC, SSHx30, Merkinsx5IC, SSHx30, Perfect Squats x30, SSHx30, Merkins x5IC, Squatsx30?

Run to Stairway to Heaven:

Partner up. One Pax does Little Man in the Woods, while the other runs to a platform on the stairs. Forgot what I had them do but essentially they were the timer. I believe it was 5 Merkins. Then switch until the very top. Ran back to home stopping at look out point.

There we did a set of Merkinsx5, WWIs, and Squats?

Warmup: ACFx10, ACBx10, Big and small, Ansel Pumps x 10 Thumbs up and down. Mocorran Night Clubs. Little Man in the Woods to finish last minute.

Moleskin: We did a ton of Little Man in the Woods. We lost some height and compression on our spines. As with anyone new to The Dump we love to give tours so that’s what we did. It’s massive so to give other Pax some running distance is no issue here at this expansive playground. We its dark here in Munster, no one comes to workout except us.

Glad everyone came out to end their week on a high note. Props to Bozo for showing off his Shovel Flag and making the rounds at the AO’s.

Coffeeteria was just Optimus and I. We talked about snow and this upcoming winter out West. Excited to see what we can do again. Covid really limits your options. I have a trip in mid December so I hope it happens.

Blue and his company are hosting a Blood Drive that First Wednesday of the December. Hope you can join us for a lunch that day while giving to the Red Cross!

Dementia and ALZ is real folks. I”m losing it and the accuracy of this workout is suspect at best. It was a good cardio workout! Til next time and thanks as its always an honor to lead

“Covid-Free and it feels so good” 11/5/20 Thursday at The Dump (Munster)

Pax in attendance: Blue, Optimus

QIC: Kato

Warmups: Squats in Cadence x 30, ACF x 10, ACB x10, Perfect Squats x 30, Moroccan Night Club x 50?, Squats again x30?, Scorpion Dry Docks each leg x 5, Run around one lap, SSH x 30, Scorpion Dry Docks each leg x 5, SSH x 30, Dementia………..

The Thang:

I brought two water cooler jugs. We took it to the long picnic table shelter. Here’s what we did:

Set of Picnic Table presses x 5-10, Dips x 10 in cadence, Set of Picnic Table presses x 5-10, Irkins x 10, Set of Picnic Table presses x 5-10, Dips x 10 in cadence, and then another set again?????? Dementia………..

Mosy’d with the two jugs and here is what we did:

Two Pax did Water Cooler Jug presses as the one Pax ran to the jungle gym and climb to the top and back down. Then the other two Pax did their George of the Jungle impressions. Repeat x 3. All in all we probably did somewhere between 15-25 presses with these jugs which probably weighed right around 40 lbs. We did WWIs x 20 OYO x two sets in between all this.

Went back to the shelter for another set of Picnic Table Presses followed by Dip City.

Endex-COShih

Moleskin:

We don’t use the term “Jug/Jug”s in the American English language as much as we should. Blue is over Covid for the most part and surprised the heck out of me today with what he did which was everything I barked out. Optimus was a beast as always and was limber as a spider monkey on the climb. I hope Blue gets an influx of Christmas Money. Optimus and I are planning our eventual ski/SB trip out West this season. I hope Mr. Brown or Bono can join us out there to see Antman. If interested, I don’t think we have time to teach you. Just kidding, all are welcome in the hot tub time machine after a day on the slopes. I basically took a load management week off when the news broke so I was a bit scared if I could even do this workout I had set forth. I winged it again so hopefully not noticeable. It was a great pump but these tables need a separate skill set just to get them up. We guessed these weighed about 80-100 lbs. on the incline up and 90 degree press. We are back!!!!

Backblast Lights Out @ The Dump

Pax: Kato, PacRat, Optimus(qic)

Warm Up:
SSH x 25 ic
Bean pickers x 10 ic
Windmill x 10 ic
Arm Circles front & back x 10 ic
High Knees x 15 ic

The Thang:
Motor City Shuffle
The shuffle consists of:
Lunge x 2
Burpee x 1
Merkins x 5
Plank Jacks x 5
and a frog hop. We went about 50 yards

Amp work
1 leg squat x 10 oyo
Dips x 10 oyo
1 leg squat x 10 oyo
Run a lap
Step ups x 10 oyo
Dips x 10 oyo
Step ups x 10 oyo
Run a lap
Box jumps x 10 oyo
Dips x 10 oyo
Box jumps x 10 oyo
Run a lap

Ring of Fire
1 pax did 5 merkins the rest held Al Gore.
1 pax did 5 squats the rest held plank .
We did this 3x each pax leading the way.
Ran a lap

Mary:
Low Dolly x 10 ic
American Hammer x 10 ic
Fire Hydrant each leg x 10 ic
Donkey Kick each leg x 10 ic
Low Leg Flutter x 10 ic
Good Morning x 8 ic

Moleskin:
It was a little foggy and a slight mist, call it 50 degrees out. I relized I had not let a workout for October and that is where Lights Out was gererous enough to share. Was hoping he would have been there but it was perfect with just the three of us. Was a little unsure how far to go with the Shuffle but it sounds like it worked out nice as an extended warm up. 100% coffeteria today, sure was nice. Homework for PacRat is to watch Big Trouble in Little China. The movie is dated for sure but if you grew up in the 80’s and missed this one I think you will enjoy it!

-Optimus



Roasted Pork Shoulder out of the oven at 6:24am 10/15/20

Location: Centennial Park
Temp: Toasty in a chilly way
Pax: Al Gore, Hitchcock, and Bob Villa
QIC: Kato

We started out with a brisk jog around the North end sweeping by the hotel and roundabout. We did this oval run in hopes to meet Muck at his usual entrance times. Well so much for that. 5:58am was when he finally woke up to pee as we were doing row arm picnic table raises like men from 300.

Here’s what we did.

Warmup: ACFx10, ACBx10, Moroccan Nightclub x 25, Ansel Pumps Front Thumbs Up x10, APFTD x10, APSTU x 10, APSTD x10, Perfect Squats x 25, Perfect Merkins x10.

Ran again around the North end around roundabout and to the picnic tables.

The Thang:

We socially distanced four traditional wood plank picnic tables. With that we tilted them on a 40-48 degree angle and went to work.

20 two armed picnic table shoulder presses.

10 leg raises while lying flat on our backs

10 one arm picnic table shoulder presses (each arm)

10 leg raises while lying flat on our backs

We did the above for three sets.

We mosey’d to the Dump Amp. Here we did the following:

25 Perfect Squats, 10 leg step ups with each leg on four different levels.

25 LBShihs

Mosey’d back to the picnic tables.

Here we did the following:

10 one arm picnic table shoulder presses (each arm)

10 total alternating shoulder taps

Repeat for three sets

Warmdown: ACFx10, ACBx10, Moroccan Nightclub x 20, Ansel Pumps Front Thumbs Up x10, APFTD x10, APSTU x 10, APSTD x10, Reg cadence Squats x 25.

CO-Shih

Moleskin: It was great to have Al Gore and Bob Villa out to The Dump for the first time. I originally had another Q planned if Leo/Mando had come with a new FNG. There was a strange motorcycle dude that rolled up while we were getting last second Zzzzzzzzzzz’s. Hitchcock was his typical self getting through all the exercises. Al Gore was doing reps of 20 when I called for 10 so props and RESPECT. Bob Villa and I were groaning for groaning’s sake. Yesterday at Coffee I found out who Bob Villa’s wife is. She’s been at Community just as long as I have. Still shocked how he didn’t get COVID so we should let Trump know to take some of his blood and do research on him.

Overall, I hope I wrecked your shoulders for a few days going into the weekend. I don’t know the weight of the picnic table when tilted up like that but it felt like enough so it is what it is. Thank you for allowing me to lead as its an honor not so much a pleasure. There’s been discussions among Troy Tribe about moving The Dump to Wednesdays in the near future. This is mainly for those who want straight beatdowns with no competing AO. Allowing the rest as appropriate during the week and to strive for that 6 post week evenly throughout NWI. Stay tuned brothers!!!!

-Kato