YHC cooked up a workout to celebrate the day, the anniversary of the first transatlantic cable communication on August 16, 1858. The lincoln douglass debates were taking place that year but also queen victoria and president james buchanan found some time to exchange pleasantries.<\/p>\n
we tuned in some thematic tunes, playlist to follow. workout was also thematic.<\/p>\n
warmup<\/p>\n
Morse code hops – side straddle hops
\nCable coils- arm circles
\nfields marchers – toy soldiers
\nVictoria windmills – Abe vigodas<\/p>\n
the thing<\/p>\n
transatlantic cable extended 3 man grinder<\/p>\n
cable layers (inchworm merkins) and heels to heaven
\nhigh voltage jumps (squat jumps) and nolan ryans
\nglory squats (air squats) and lbc’s
\nsignal sprints (mountain climbers) and low flutters<\/p>\n
2-3 rounds each in groups of 3. during this time was probably 30-40 min we grew from 10 to 12 – boo boo and sparky showed up. the running leg was performed as a bear crawl once by each pax. several pax mixed it up by running backwards. music on one end you could hear on both. lots of mumblechatter.<\/p>\n
then to the blocks<\/p>\n
Block signal station SOS’s… dot dot dot, dash dash dash, dot dot dot<\/p>\n
niagara block curls – 3 quick bent rows, 3 slow and controlled rows, 3 quick upright rows repeat 3-5x
\nsignal presses – 3 quick overhead press, 3 slow skull crushers, 3 quick overhead press 3-5x
\nblocks away, relocate where there are some walls…
\ndot dash dips – in cadence by choice… 3 quick dips on ‘down’, 3 slow pulse dips (1,2,3 for down, up on 4), 3 fast dips on ‘down’, 3-5x<\/p>\n
mary<\/p>\n
my arms were smoked by here honestly.<\/p>\n
a few things, some pulse merkins,
\nsome penguin crunches
\nmaybe some mountain climbers and of course the ring of fire starting with 3.<\/p>\n
Finish<\/p>\n
folks seemed to like the music. there was some mumblechatter in the circle discussion of the theme etc then<\/p>\n
the sheriff rolled up “did someone call 911?”<\/p>\n
we were thrilled that our SOS calls were answered, could not have asked for a better finale to a communication themed workout ending with SOS. Turns out one of our pax had a watch which measured a high heart rate and asked if they wished to call 911. Looks like attempts to decline that offer may not have succeeded and we were greeted by a kind keeper of the peace. Its nice to know the technology works better than it did back in 1858! The cable didn’t work long… failed pretty quickly.<\/p>\n
announcements<\/p>\n
intro to ipc took place last week, keep the ipc’ers in your thoughts and prayers and consider doing it yourself
\nvan gogh is tomorrow 8\/23! i’m sure wishes it was 22nd
\nshirt orders have gone out now hope you got one there was plenty of chatter so hopefully everyone got one<\/p>\n
prayers<\/p>\n
for sparky’s friend’s daughter cancer illness
\nsubfloor mother in law arm to heal
\nprayers for friend whos niece, passed away after car crash last weekend
\ntarheels mother
\ncode red to recover well<\/p>\n
nmm<\/p>\n
zima,
\nlikes to pick on my form but didn’t today. did do just a bit of complaining but its all in good fun. did clap merkins with a hand release clap merkin for ring of fire<\/p>\n
tweetybird,
\ngreat to see out, been more of a regular on weds and saturdays<\/p>\n
adobe,
\nwonderful shirt designs and coordination of all of it, always great to see out<\/p>\n
drip,
\nalways smiling, encouraging and asking about inventions<\/p>\n
ziggy stardust,
\nglad the heart rate got up though hope it didn’t get too high… heres to hoping we can recalibrate the settings on these technologies so they work better!<\/p>\n
tonka,
\nseems to float when doing clap merkins, just makes it look easy<\/p>\n
cruiser,
\ngood to catch up and talk about what kids are up to next.<\/p>\n
booboobustamove,
\nthanks for coming out even for :30-:40 min!<\/p>\n
nelly,
\na newer addition to f3 w-s with a recent first q, just getting stronger and stronger<\/p>\n
subfloor,
\ni’m finally writing the backblast! thanks for the push and the advertisement doing a great job with the alcatraz ao<\/p>\n
sparky,
\na special shout out for coming out and joining, just need to make special observation that sparky did a clap merkin each time, no gloves, though most of our arms were smoked by that point, just really working hard out there<\/p>\n
the sheriff,
\nwe count you even if you show up during just before cot for serving the public good and looking in on our inadvertent emergency call. we forgot to EH you for it, but i think ziggy is going to work on it!<\/p>\n
the playlist
\nwhich seemed to be enjoyed by all the pax.<\/p>\n