Conspiracy Backblast 9-27-17

The Moleskin:

YHC was delighted to have 3 FNG’s present in the gloom this A.M. and I managed to pull together my best disclaimer which went on for some time and probably cut into our workout time (“Was it over when the German’s bombed Pearl Harbor?….  leave him alone he is on a roll…”) and yet somehow they stayed, probably rode with someone else…

Warm up was filled with some usual delights noted below, the Abe Vigoda was particularly gratifying to lead as no one else does it slow enough.

Shortly we found ourselves facing the Intimidator and a Dora 1-2-3.  The PAX was kept from lounging around by being required to continue running/planking until the 6 was caught up.  There may have been some grumbling.  I switched up the Merkins and the WWII sit ups last night which was probably a good move, the running backwards for round 3 with the squats, not so much.

Dora complete we moseyed to the tennis shelter after consulting the Map to be sure that was the next stop.

After some technical issues involving phone and blue tooth speaker which resulted in missing the first round of step ups (make them up at home tonight,) we completed 3 rounds of Tabata.  Music by The Who.

Not wanting to give anything less than the full money’s worth a brief round of Mary ensued before the mosey back to the parking lot.

Circle of trust went well until the naming of Will Loveless, several of us were vaguely aware of some instruction from Spicoli regarding his naming… let the record reflect I suggested it had something to do with “Loveless and Wild, Wild, West.”  Mutton, Glazer and VanGogh stared off into the distance as the rest of the PAX demanded that he be named “Crasher,” and so it was.  Matt Driehaus is a mountain of a man so it was only natural to discard “Green Giant” and go with “Sprout.”  Grant Cook is a fisherman, Birdhole provided the opening scene from Andy Griffith and “Mayberry” stuck.

Announcements:  Miyagi VQ Conspiracy next week, Hit up Cherry Pie for Sam and Eggs tomorrow morning he has one ticket left.  Contact VanGogh regarding Bourbon Chase run.  SwissMiss B-day October 21.   Bueller?’s b-day today!

Prayers for:  Those struggling with addictions and those affected by the hurricanes.

YHC closed out time with an appeal that we would be strengthed in our heads and hearts as well as our bodies.

Warm Up

• Side straddle hop (jumping jacks) x 25 in cadence
• Imperial storm trooper (knees to elbows) x 25 in cadence
• Running with scissors x 25 in cadence
• Abe Vigoda x 3 in cadence
• Whirly with the clap x 15 in candence
• Arm circles forward and reverse x 15 in cadence
• Air claps x 20 in cadence
• Mosey to intimidator

Intimidator, Dora 1,2,3 Partner Work

• Round one: 100 Merkins, Run to first intersection and back
  • Plank and run until 6 finishes
• Round two: 200 WWII
• Partner Al Gore until 6 finishes
• Round three: 300 Squats, run backwards to be sure quads are engaged
  • Partner reverse plank until 6 finishes

 

Mosey to Tennis Shelter

Tabata  20 on, 10 off, 4 rounds

• Burpee
• Heals to heaven
• Derkins
• Alternating step ups
• Dips
• Squat jump shoot

Mary

Rosalita

Low flutter

Box cutter