Pax in attendance: Coors, The Rock, Editor, Kato
Big Arm Circles x 20 Forward
20 Perfect Squats
Small Arm Circles x 20 Backward
20 Broken Windshield Wipers
Sorry for those looking to work on hip thrusters and pickle pounders for later tonight! #SorryNotSorry
Deconstructed Burpees Ladder 10:1 Sprints across Troy
The perfect exercise, broken down into pieces without the jump equivalent. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. We did 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up (set one). 9 Squats, 9 leg thrusts, 9 Merkins, 9 leg thrusts, then Run across Troy x 2 (set two). 8 Squats, 8 leg thrusts, 8 Merkins, 8 leg thrusts, then Run across Troy x 3 (set three). 7 Squats, 7 leg thrusts, 7 Merkins, 7 leg thrusts, then Run across Troy x 4 (set four). 6 Squats, 6 leg thrusts, 6 Merkins, 6 leg thrusts, then Run across Troy x 5 (set five). 5 Squats, 5 leg thrusts, 5 Merkins, 5 leg thrusts, then Run across Troy x 6 (set six). 4 Squats, 4 leg thrusts, 4 Merkins, 4 leg thrusts, then Run across Troy x 7. 3 Squats, 3 leg thrusts, 3 Merkins, 3 leg thrusts, then Run across Troy x 8.
Mary sort of (Rucks off):
Marylou Rettons x 10 each side/arm (rucks off)
Donkey Punch Motivators 5:1
At first it was just Coors and I doing warmups talking smack about Muck. He fartsacked after he called out Coors on a Facebook page (Sweetville featuring Designer Desserts) last night. Long and behold it was in fact brother Muck that stayed in bed all warm and stuff. While halfway through the warmups came rolling in The Rock in that big work truck. I swear those look like the trucks that can jump on train tracks and roll. Speaking of, I think I’m gonna take a 43 hour Amtrak ride from Chicago to Los Angeles at the end of March to do some major thinking.
The timing was off guys so I apologize. The 10:1 Ratio Deconstructed Burpees ended up being the above. We couldn’t finish the last few of this ladder due to time constraints to get to 2 squat, 2 leg thrust, 2 Merkins, 2 leg thrust, then up followed by 9 sprints across Troy and 1 squat, 1 leg thrust, 1 Merkin, 1 leg thrust, then up followed by 10 sprints across Troy. Against my better judgement Editor intervened here and started finishing off the remaining burpees minus the laps across. The rest of us followed suit. I think the Gazelle might have finished just because he’s 26 and young. I essentially cut it off to try two new exercises.
Major props for The Rock, giving encouragement and fist pumps during this ladder. For those doing the Pathfinder challenge in February, as promised we ended up doing about 1.70 miles of ruck run/walk with the ladder. We got educated of what counts as a Ruck Q versus a regular Ruck gathering. Not the same, but us boys at Troy are built strong like Ox so this may not apply. Just know, if you need a Ruck Workout Q that every Thursday is here we will be hosting. I will have sprints and mileage in my Ruck Qs this year! Not so much in my regular Qs.
As for the two new exercises. The first being Marylou Rettons. I demonstrated this and wish I saw the expressions of all the Pax. Well, essentially it was 1 cart wheel/round off followed by a burpee x 10 each side right and left. I probably have seen my daughter do it a million times and I probably practiced it a few but it has truly been a while since the last set. Wasn’t easy as Coors suggested doing it on the snow grass which ended up being better on all our body parts. If there were Olympic judges present, none of us would have medaled yet alone scored beyond 0.3-0.6 on a 10.0 point scale. I had Pax take their Rucks off here. Again, I should have emphasized to do the best you can. I don’t want anyone getting hurt so I hope as sloppy as this look you had a bit of fun and can say you did a cart wheel today.
The second one was called Donkey Punch Motivators. Again, didn’t mean to offend anyone with the description in the Pre-Blast (some other Pre-Blasts as well) but yes I do know what a regular Donkey Punch is and I’m quite embarrassed. Essentially since there were four of us, we partnered up. While one Pax did a 5:1 Motivator, the other partner stood in front in a squat while punching the abs of the Motivator. It was meant to have Pax keep their abs tight while doing the Motivators. Time expired and we ended up doing like two sets. It’s the marketing in me in having clever enticing workout descriptions. Yes HHH and I are related believe it or not. In all seriousness, I’m a funny Chinese American that needs a joke outlet sometimes.
As compared to the other A.O. today for Valentines, The Hub brought it with 15 with Mr. Incredible as compared to our 4 at Troy. Let’s keep it competitive! Thanks for allowing me to lead again and practice my leadership. It was warmer nonetheless but let’s keep it up for a bit longer as the weather will break soon. I hope I can build up the encouragement to Q the other A.O.s
To end, there was an interesting conversation that Editor started that had me thinking all day. He said I should join Pathfinder. I quite honestly don’t know much about what Pathfinder is about except there are many goals set forth athletically and in the community to do throughout the year. Well, Editor was telling me there are a lot of single women who do this thing called Pathfinder. Something to the tune of “Girls who Ruck” …………I think Coors chimed in right about here to say that he’s seen some girls rucking at Lincoln Center. Something he was keeping secret apparently because I don’t believe he ever mentioned this when we were working out indoors that past few weeks there at the rec center. Anyhoo, he must have sensed I may be lonely today and that’s why I took the Q here at Troy. Thanks for the information and the single moms intel as I will surely look into this.
In short, Muck you better show manana!