8 hardy PAX showed up at Field of Dreams undaunted by the humidity. It was almost 7 but then Shut-In customarily rolled up with wheels hot and about 20 seconds to spare – but looking sweet in his doo-rag. With the emergence in Cary of sleeveless shirts and tank tops, YHC thought we needed to spend some time polishing up the old guns. Your wives will thank me later, but don’t blame Ma Bell when the ladies swarm you at the beach this Summer.
The “warm up”
Run around the cars and up the parking lot to the baseball emblem, which has become our defacto warm-up location. In honor of #respectweek, the first exercise is 50 standard merkins in cadence, followed by 50 Sir Fazio Arm Circles. Lest we ignore the lower body, 10 x Good Mornings. Let’s go for a little run.
The Thang
Amongst mumble chatter consisting of such clever banter as “owie, my arms hurt”, run down the path. As Callahan noted, it is not nearly as exciting when you can see it. We left the main road to a little-used gravel access road, up a ways and through some very wet, knee-high grass over to the rickrack by the retention pond. Grab a substantial rock…because if you think your arms hurt now…
20 x rock curls
20 x overhead rock presses
20 x rock tricep extensions
20 x rock squats
Repeato with 15, 10, and 5 reps for a nice even 50 of each. Yes, 50 is still a trend.
After carefully placing our rocks back, we moseyed back to the gravel access road. Looking to the left, the access road tilts considerably upward. With arms a dangling, let’s sprint to the top of the road to the fence surrounding the ballpark and jog back down. Why no, Wonk, we are not done with this road. Sprint up it again. To give our lungs a break, let’s do 25 x 4-count LBCs. Side note: It’s really hard to count out loud breathing that hard. Anyway, now we’re done with the access road. Jog back down it, back along the main road, to the shelter and grab a bench.
50 x alternating L/R step-ups in cadence – with an unintentional break at 40
5 x pullups OYO
20 x Derkins in cadence
20 x Dips in cadence
20 x Irkins in cadence
5 pullups OYO
15 x Derkins, Dips, and Irkins in cadence
5 pullups OYO
15 x Derkins, Dips, and Irkins in cadence
5 pullups OYO
Jog over to the basketball court and line up on the near sideline.
Crab walk across the court with 3 stops at the 2 basketball goals and the other sideline where you will do 6 dying cockroaches. Bear crawl back with stops in the same place for 3 more sets of 6 dying cockroaches. Plank it out. There was a whole lotta shakin’ going on with right arm and left arm high!
Circle up for Mary:
25 x box cutters
20 x standard merkins
6 inch leg hold for the final 30 seconds
COT
Count-o-rama
Name-o-rama – What? Ma Bell is Fitty now? A big welcome back to Loom!
Announcements for Susan Komen 5K as well as the UMM Breakfast on June 13, at which Howard will be the featured speaker
Prayers for Grease Monkey’s and Callahan’s wives
Ma Bell took us out in prayer
I continue to be awed and honored to lead a great group of men.
