20%
QIC: Toe Tag
Date: 1/5/2022
PAX: Manscape (WD), Frostbite (WB), Three Rivers, BAM, Starfish, The Singing Cowboy, Lace, Balco, Closer, Bluto, Winklevoss, Airbag, Atrophy, Data
Atrophy had reached out asking if YHC was able to Q the first Bells n Whistles of the year. The schedule lined up and the morning was free so the plan started to come together. It is no secrete that YHC likes to do timed work during the workout focusing on form and modifcations as needed instead of number of reps. This gives the PAX time to chat (MC) and put in their best work and push themselves instead of just waiting around for YHC to finish a few reps of an exercise. Then of course the second big challenge of Qing BnW is music selection. YHC participated in the 12 days of Yeti over the holidays and one of the tasks was listen to a soundtrack of one of your favorite movies. YHC listened to the original Repo Man soundtrack for that challenge and then thought of another favorite movie that I had never listened to the soundtrack for the movie. Plus, the movie played off of the reference to meeting at the club for the workout.
As the time grew near, the lot filled up with the solid, hard charging PAX who routinely post at BnW and YHC hoped that the workout would be sufficient for the attendees. The workout started and the mission and core principles were delivered then the workout started while YHC struggled with the speaker.
Warmarama: SSH 22 IC, Mosey around Wink’s loop then we did some practice standing – yes, that is right, standing. We tried to focus on a strong grounded stance with soft knees, shoulders back and head neutral. Then we went into a deep resting squat with our butt below our knees and our backs straight and our shoulders back and not rounded. Then we went back to standing and then we started the workout. Unfortunately, the music did not start with the workout.
The Thang: One minute of work in a set of 5 exercises with no break between exercises in the set and a rest (run) between each set of 5.
Good Mornings.
Goat Bag Swings
Goblet Squats
Swings R
Swings L
Run
OH Press R
OH Press L
Front Raise R
Front Raise L
Skull Crushers R
Run
Curls R
Lunges R
Curls L
Lunges F
Skull Crushers L
Run
Deadlift R
Deadlift L
Thrusters R
Thrusters L
Sumo Squats
Run
Chest Press R
Chest Press L
PullOvers
Cross Overs R/L
American Hammer
Run
Low Flutter
Bridge
Plank
Box Cutters
NMM:
There was a technical issue with the speaker and people were asking for Interference to show up with his new speaker.
Once the speaker issue was fixed the music started and then the MC really kicked in when the second and third songs were playing. It took some time for people to figure out that this was the soundtrack to Caddyshack.
Like most of the PAX, YHC had not listened to the soundtrack, but had seen the movie enough times to remember the scenes where the music was playing.
The Caddyshack soundtrack is only 30ish minutes and so there were some closing songs added on to finish out our time at Bushwood.
Starfish was quick to point out the Tyler Childers wasn’t even born when Caddyshack came out.
There was lots of MC about some of the exercises and their suitability to performance with a kettlebell versus a dumbell.
Several PAX were questioning if YHC was using a 5lb dumbell, it is 15lb thank you very much.
Some of the moves may be a bit difficult to do one handed so there was a modification option given to the PAX to use both hands. We did split the crossovers into 30 seconds each and then put in American Hammers instead of a second set.
Almost all of the crowd were sporting sweet bright yellow toboggans courtesy of a recent Sweet T Q (YHC unfortunately missed that Q) and there was a call by many PAX for Sweet T to Q again in the summer time. They did want to let Sweet T know that many of the PAX like tank tops.
It was a great group of PAX out this morning with a great range from 20s-60s with a heavy dose of the over 40 crowd and a few of us who saw the movie soon after its release.
Despite the request from The Singing Cowboy and Lace, we did not do Snow Angels. Pretty sure that DQ would have had us do them.
We did one minute of work five times then ran a lap. We ran 1 mile in 5 Laps following the 1/5 theme or 20% for those trying to figure out the title.
There were 6 for the EMR (5 Ruckers – The Singing Cowboy, BAM, Atrophy, Bluto, Closer and YHC and 1 Runner – Balco). All Pax should try to join the EMR some morning. There is always solid 2nd F as well as the 1st F.
Announcements:
8th Anniversary Convergence at Hanes Park on Saturday Jan 8th
The 2022 Challenge is out on the Slack Channel and is a great opportutnity for challenge and growth. There are currently 3 levels of the challenge 22, 52 or 100 Murphs in the year), but BAM and Starfish are lobbying for a 4th level – I think that they wanted to do all of the levels.
Starfish has the Q at BnW next week, so the workout will be better and the music more interesting.
COT:
YHC took us out giving thanks for each and everyone being out this morning and asking for us all to continue to be there for each other. Also to remember that everyone is struggling in some way or battling something and to reach out to someone you haven’t heard from or seen in a while and check on them.
As always, it is great to be out with the group this morning and really appreciate the opportunity and the push.
