Plyo Lab…with a side of Greenspan
QIC: Rudolph
Date: 10.20.2026
PAX: Hot Dish
Brown Bag
Time move! Through some DM magic we decided to move the time up on High Life to 5:30 p.m., capturing maximum sun and enjoyment. Up to Hot Dish to keep it here during winter but I think the probability is high. I rolled in with he and Brown Bag shootin’ the bull, and we all 3 shot it until 5:30 at 71 degrees. Glorious.
WARMARAMA – a little change up, we mixed my usual with some Imperial Walkers, Hillbillies, and Abe Vigoda’s. I knew I wanted to use the field today, so off we go, and I’d asked what the artist of the day for my jambox was during warm-up, and on the run I said it was decision time. It came back with Rush. I dig it, let’s go.
THE THANG – PLYO LAB – back at Gashouse we’d created Pain Lab for guys who have disc issues, can’t run, no high impact exercises. So this was my answer to the opposite side, a workout of nothing BUT plyometrics. We circled up, and did a 35 seconds on, 5-10 second pause to explain the next exercise, then back off you go. We did:
- Plyo Pushup (clap)
- Squat Thrusters
- Plyo Lateral Lunges (touch opposite toe, right arm touch left toe)
- Reverse Lunge with Knee up(right leg touch, up in the jump)
- Box Drill (make a square)
- Frog Squat Jump (monkey humper to jump)
- Long Jump
- Burpees with a Tuck Jump (change to sprawl)
- Lateral Triple Jump (make an L – Right jump off right foot, forward hop to left, hop to and together)
- Alternating Lunge Jump
- Tuck Jumps
- Judo Roll with Jump (Russian get-up)
- Full-Body Plyometric Push-Up
- Horizontal Jump to Tuck Jump
- Pistol Squat Roll with Jump (lower the body until no more)
- Squat Jack (squat, up to together, squat apart)
- Lateral Thrusters (plank, thrust legs left, mid, right)
- Speed Skaters
- Star Jumps
- Frog Jumps
- High Knees
- Deep Mountain Climbers
Note – I forgot my headband. Never again. Very sweaty, very cardio-worn.
When we got through with that, I thought a TABATA with key plyo exercises would be good. More regimented on time. So, 30 on and 10 off, doing:
- Squat jumps
- Burpees
- Skater hops
- Mountain Climbers
- Alternating jumping lunges
- High Knees
- Push ups
- Broad Jumps
Now we had about 9 minutes left, so we did a lot of plank work; right arm, left arm, right leg, left leg, elbow plank, 1 inch plank, Superman, just a fun time. That lead to…
SMOM – we went around the circle, I think 2 times each, doing our favorite abdominal exercises. We did that right to 6:15. TIME!
BONUS FEATURE – Brown Bag hopped up and said “do I spy Greenspan?”. Sure enough he did, him and that much more attractive pup were chillin’ and watching us. We all caught up, the guy looks great but unfortunately had a cold. Ah well, let’s pray it out.
ANNOUNCEMENTS – Greenspan has WIB tomorrow at Ardmore Baptist.
PRAYER – Greenspan health, Dr. Toot health, Hot Dish health/knee.
MOLESKIN – gotta change it up sometimes, so an afternoon frolic on the field was very, very fun. I like TABATA stuff because I don’t have to think. It’s even better when you’re not the Q and you just roll with it. Looking forward to more afternoon times, T-claps to Hot Dish and Brown Bag holding this AO down. I’m quite positive the filed at Miller Park is the best one in Dash-Strong, maybe one day the citizenry will join F3 for some afternoon fun.
Rudolph
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