Adobe was kind enough to challenge me to Q, so let’s get to it.\u00a0 Pulled an old workout that I hadn’t done in years.\u00a0 People start rolling in, and before you know it we had eleven (11!!!!!\u00a0 All you, Dr. Toot) leaders ready to sharpen iron.\u00a0 I didn’t recite the customary Dash-Strong preamble, because, well, everyone here knows why they are here.\u00a0 We’re going to pay the daily man-bill that comes with being a HIM, and not only that I think I said we would choke it the hell out.\u00a0 #2.0 friendly….I did say no running, no burpees, and this would be easy.\u00a0 Be careful what you wish for.<\/p>\n
Warm-Up – full body stuff, in cadence:\u00a0 side-straddle hops, arm circles, chain breakers, swimmers, Whirly with a clap, quickmills, sprawls, lunge with a twist.\u00a0 A sprawl is not a burpee….I am a man of my word.<\/p>\n
Let’s line up and head towards the hill.\u00a0 The pax had trouble with a single file line.\u00a0 #DashStrong\/ProcessSlow.\u00a0 I was introduced to this magnificent landscape with an excellent Drama Queen Q, pushing the stone (rock) of Sisyphus.\u00a0 No rock today, but I like this hill.\u00a0 I said it would be an easy workout, and it was, that is to execute the pattern.\u00a0 Up to you to make it harder or easier.<\/p>\n
The Thang:\u00a0 1 minute of a plyometric exercise selected by me, then head down the hill, and then we all bear crawl back up it.\u00a0 Plyometric exercises are the opposite of low-zero impact, they are high-impact and baboon-heart-makers.\u00a0 Constant burn, only break was walking down the hill only to turn around and crawl.\u00a0 So, it was a simple set-up.\u00a0 The exercises were:<\/p>\n
Squat Thrusters, Plyo Lateral Lunges, Lunge to Knee Up, Plyo Push Ups (clap), Box hop (bunny hop making a box pattern), Long Jump, Frog Jump (monkey humper to a jump), Sprawl to Tuck jump (awful), One legged L Hop, Russian Get-ups.<\/p>\n
The first bear crawl up the hill saw a race being conducted that I fully enjoyed, but still lost to Animal and Madoff.\u00a0 I don’t think we ever really stopped racing, everyone moved really well each set.\u00a0 Only on 2 trips did we Omaha to Karoka (Recess called it).\u00a0 I think I enjoyed putting a bounty on Animal’s head the most, but none of us caught him.\u00a0 Cruiser and Madoff may be part bear, there was a little something going on there.\u00a0 I can’t fault anyone for their effort.\u00a0 At the start I said I really only have ever had one rule when I Q:\u00a0 you can slow-down, you can substitute, you can go faster and whip my ass, but you can never quit.\u00a0 Hats off, men.<\/p>\n
We lined up and old-man-mall-walked back to start with 4 minutes to spare.\u00a0 Mary time, we got halfway through the circle until TIME!\u00a0 COT time, and I asked how they liked Plyometrics.\u00a0 Subfloor said something about “where’s the fire”, and he lost me….finally someone said PYRO, and I got it.\u00a0 I called him a peckerhead and we’re all the better for it.\u00a0 I like that shirt, btw Subfloor.<\/p>\n
Announcement:\u00a0 Convergence Monday at Iron Throne, and a Murph at Alcatraz after (imagine that….).\u00a0 \u00a0Toot as the Q at Mayhem tomorrow, I say he IS the mayhem.\u00a0 I persisted in holding the COT until Adobe had at least a pencil in on early Q’s in June, Madoff stepped up.\u00a0 I like the cut of your jib, sir.<\/p>\n
Prayers:\u00a0 Zima, Palin & Greenspan, all for health.\u00a0 I didn’t say them at the time, like a dummy, but here’s more:\u00a0 Jodi, Wendy, Beth.\u00a0 Pray up men.<\/p>\n
MOLESKIN:\u00a0 I heard someone (Adobe?) say that “those bear crawls started to add up”.\u00a0 Well, so does pushing the rock.\u00a0 I like this kind of workout because for that full minute it’s you vs. you.\u00a0 Then, we go down and back as a team, leaving no man behind.\u00a0 Great way to get after it.\u00a0 Plyo stuff is a good cardio-getter, and that hill is the stuff of dreams.\u00a0 I’ll be seeing that one soon, Q’ing at one of the finest AO’s around, the Parliament.\u00a0 A pleasure to serve.<\/p>\n
PLAYLIST – by popular demand, and by popular I mean Site Q.\u00a0 Site Q rules.\u00a0 O’DOYLE RULEZ.<\/p>\n
*part of my lifting playlist, highly recommend.\u00a0 If you have Amazon Music I can zap it over.<\/p>\n
World Destruction – Time Zone<\/p>\n
Ch-Check it Out – Beastie Boys<\/p>\n
Orion – Metallica<\/p>\n
John the Fisherman – Primus<\/p>\n
Jump Around – House of Pain<\/p>\n
Aces High – Iron Maiden<\/p>\n
I Am the Law – Anthrax<\/p>\n
Let There Be Rock – AC\/DC<\/p>\n
Motorhead – Hawkwind (didn’t get to this one, sadly….)<\/p>\n
RUDOLPH<\/p>\n","protected":false},"excerpt":{"rendered":"
Adobe was kind enough to challenge me to Q, so let’s get to it.\u00a0 Pulled an old workout that I hadn’t done in years.\u00a0 People start rolling in, and before you know it we had eleven (11!!!!!\u00a0 All you, Dr. Toot) leaders ready to sharpen iron.\u00a0 I didn’t recite the customary Dash-Strong preamble, because, well, […]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-22038","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Rudolph","date":"5.23.2023","pax":"Adobe, Dr. Toot, Cruiser, Madoff, Animal, Recess, Schneider, Drama Queen, Subfloor, Ziggy Stardust"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22038","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22038"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22038\/revisions"}],"predecessor-version":[{"id":22039,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22038\/revisions\/22039"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22038"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22038"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22038"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}