Warm up

 

This new fangled Backblast template seems to presume a regular format… 😁. As we were following the spontaneous flow of the QiC’s mind the format was scrambled.

 

“Warmup” started with a mosey around the paved pathway. The rain had taken a pause so it seemed like a good way to start the workout.

 

We mosied up the hill and stopped at the first bench. 2 or 3 PAX started with 10 x derkins, using the bench, while remaining PAX did squats on standby. We rotated all PAX through the derkins, then continued the mosey.

 

At the next bench 2 or 3 PAX did 15 x dips, while remaining PAX did monkey humpers. Rotate in until all PAX did the dips, continue mosey.

 

Next bench we did 10 x irkins, with PAX on standby doing lunges. Rotate everyone through the irkins, continue mosey.

 

Next bench we did 10 x dips (I think?) with remaining PAX doing a standby exercise until everyone did dips.

 

Rain started to return so we made for the gazebo. We all did 20 step ups in cadence around the picnic table, then continued our mosey.

 

We made a detour across the grass and headed for the pavilion in an attempt to stay dry.

 

The Thang

 

Now that our “warmup” was done we did some warmup exercises…

 

Imperial walkers x10ic but with a twist. Last 3-5 done in slow motion, holding the knee up to the elbow. Made for some amusing attempts to hold our balance.

 

Then toy soldiers x10ic.

 

Then something weird the Q made up. First PAX lines up with one hand on the pavilion post for support, with one leg raised in the toy soldier position. Opposite hand holds the foot of the next PAX in line, and subsequent PAX lined up in the same manner. Hold the stretch for about 30 seconds, then switch legs. Some awkward mumblechatter and teetering and tottering ensued.

 

Slow motion burpees x10. Key was to not jump but slide toes back, do the merkin, then slide toes forward. It was noted these can be done in stealth mode indoors with socks on a hardwood floor. So no excuse to skip a workout when you fartsack and don’t want to wake up the family…turns out there is a whole repertoire of stealth mode excercises you can do.

 

Grabbed a spot on a picnic table and did flutter kicks x25ic.

 

Rolled into a high plank position and did 10 slow pickle pounders (slowly lower hips to table and hold, then return to plank).

 

Rolled back to six and did not do predicted pickle pointers but stood up for 10 pullups using the rafters.

 

Rolled into high plank and did 10 merkins with left leg raised followed by 10 merkins with right leg raised.

 

Rolled back to six for 10ic regular pickle pointers, 10ic with right leg raised, 10ic right leg raised, 10ic regular pickle pointers.

 

Mosied a lap or two around the pavilion with random “backrolls” over the end of the picnic tables.

 

Positioned between two picnic tables we did 10 merkins with hands on the benches. Then we did a dip ladder: with hands remaining on the bench 5 dips with feet on ground, 5 with feet on bench, 5 with feet on tabletop, 5 with feet on bench, 5 with feet in ground.

 

Started another mosey then started a rolling pattern where QiC would get on six on a picnic table end and start 25 reps of an excercise, next PAX would run past and take the next table and start the same excercise, following PAX would run past and take the next etc. Meanwhile QiC would finish the reps then get up and tag each PAX to stop and resume the mosey:

 

25x gas pumpers

25x LBCs

25x dips

 

Mary

 

Or more warmup or still the thang…

 

Did racoon crawls along the length of the pavilion on the table benches. Like a bear crawl but walking along the benches while grasping the sides of the bench.

 

Then with each PAX at their own picnic table end, slide legs under the end and do 20 “chin ups” either lifting while body with feet touching or bending at the hips.

 

After the racoon crawls and the under table chin ups it felt like a good time to do arm circles and circle arms, 10x each, followed by 10x neck rolls (each direction), an overhead tricep stretch leaning left then right, and finally some hamstring stretching (optionally balancing in the flamingo pose) for each leg.

 

COT

 

An end of school year theme emerged praying for students and teachers wrapping up the year, stress of construction noise at Chumba’s school, and challenges for educators impacted by role elimination and reassignment related to the SDOL budget situation.

 

Footnote: a shout-out to Chumba regarding the unveiling of a shiny new shovel flag for the Night Watch AO!