05/20/2020 - the-forge - Spin Class…Kinda
AO: The Forge
When: 05/20/2020
PAX:
Number of Pax: 14
Pax Names:
QT, One Ply, Big Saxxy (FNG), Wall Ball, Jalopy, Rapid Fire, Audit, Dakotoes, Swedish Ham, Wheels, Spooner, Gadget, Neo, Drafty Kilt
Number of FNGS: 1
FNG Names: Big Saxxy
QIC: Wall Ball
Introduction
Gonna be a spin class that you’ve never attended. And it’s windy, so we’ve got to get to a protected space quickly.
Warm-O-Rama
Started at the flag with 100 jumps of the rope (real or imaginary), then ran down to the sign where the coupons used to hide (RIP coupons) to get out of the wind.
YHC reminded everyone that slow might be better than fast if it means you are using the full range of motion for the exercise.
11 SSH
10 Weed Pickers
10 front 10 back arm circles
15 arm pretzels since YHC was a little hungry this morning
5/5/5/5 leg circles (forward/back each leg)
The spinning has already began, but now it’s time to mosey to the tennis lot for some serious spins
The Thang
Round 1
Bear Crunch 30 times (bear position, opposite hand and foot stay on the ground, roll over to your back/side and touch the free hand and knee, roll back to bear, switch hands and feet, keep doing it 28 more times)
10 Clock lunges (traditional, forward step lunge with right leg, side lunge onto the right leg, reverse lunge with right leg, reverse lunge with left leg, side lunge onto left leg, traditional lunge with left leg – 6 total lunges = 1 rep). We did 60 total lunges per set, 30 per leg per set.
10×2 Clock pushups (feet stay at the center of the clock, the PAX “side step” with their hands while working their head and body around the numbers on the clock). 10 each direction (clockwise, then CCW).
Do it all over again! The bear crunches were not as fun the second time through.
Once finished with the second set, the PAX held the Superman pose as long as possible, then rolled to the banana hold as long as possible, back to Superman, etc. until the 6 was in.
Time to mosey again! The road out of the tennis court lot is at least a half mile longer than the road on the way in. The PAX moseyed down to the bottom of the lower parking lot near the Crazy 8 circuits and set up for Round 2.
Round 2
360 pushups on the curb – 5 at each position (right side on curb, feet on curb, left side on curb, hands on curb)
Jump squat spins – 10 each direction (CW and CCW)
High plank clock – similar to Clock Push Ups, but no elbow bending.
Rep 1 – feet stay at center of clock, move arms to “side step” around the clock
Rep 2 – same thing, other direction
Rep 3 – hands are the center of the clock, use your legs to go around the clock
Rep 4 – same as 3, other direction with your feet
This one went by quickly, so we had plenty of time to do it again!
Freddy Mercury (keep it spinning) until the 6 is in.
Took the long way home back to the flag for some Mary around the circle. Everyone was in a sharing mood this morning and mostly kept the rep count to 10 for their own exercises, so we were able to make it pretty far around the 14 HIM circle during the last 5 minutes of the BD.
Challenge count – 80 pushups / 40 squats / BBSU during Mary (15, I think?)
Circle of Trust
YHC has discussed using our time wisely during the last few Q’s and the clock theme of the day plays into it again. However, YHC has not followed his own advice and has been wasting too much time on social media and playing stupid games on his phone instead of focusing on eternal things and deepening the family relationships.
Naked Man Moleskin
YHC was excited that the mumble chatter died pretty quickly this morning – meaning that the BD started out hot (or maybe just confusion with the new moves from the Bear Crunch)!
There has always been discussion of getting a physical therapist or orthopedic doctor in the group to heal all of our ailments and soreness, but after the past few weeks, YHC thinks a Josten’s employee or sideline photographer might be a bigger need for the Forge right now.