Tag: Mouse Trap

Slow and Intensional Dirty McDeuce

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8 fine pax arrived at Pantheon ready for a beating.  As tempting at it was to pull out the bucket-o-pain for the second day in a row, YHC decided to reach way back in weinke history for a workout that was a favorite (perhaps?).  At any rate, near perfect workout weather, with the exception of it being just humid enough for there to be dew on the field.  No matter, plenty of options otherwise.

No new guys, but new faces to YHC (first time meeting BMT and Mousetrap – AYE!).  All were disclaimered and we set out for a mosey around the side of the school.

Warm up

  • SSH x40
  • Imperial Squat Walkers x20
  • Windmills x10
  • Peter Parkers x20
  • Flip over for dips x20
  • Mountain Climbers x20
  • Toy soldiers across parking lot
  • Lunges back
  • Shuffle left/right
  • Karaoke left/right

Run back to front of school

The Thang

We talked briefly (and throughout the workout) about the importance of being “attentional”; taking time to throughout the day to create some “white space”.  That’s where it’s often easiest to hear God’s voice.  To help appreciate how to slow down, the main exercises of this workout was a Slow Dirty McDeuce: 12 exercises, 12 slow reps each, taking a lap after every 3 exercises.

Round 1:

  • Wide-arm Merkins (3 count down, 1 count up)
  • Squats (3 count- down, 1 count up)
  • LBCs (3 count-up, 1 count down)

run lap
Round 2:

  • Dry Docks (3 count down, 1 count up)
  • Flutter Kicks (slow 4 count)
  • Calf Raises (3 count down, 1 count up)

run lap
Round 3:

  • Dips (3 count down, 1 count up)
  • Step Lunges – 12 each leg (3 count down, 1 count up)
  • Weezy Jeffersons  (3 count up, 1 count down)

run lap
Round 4 – this was done in Jack Webb style of 1 merkin, then 4 slow moroccan night clubs, then 4 squats then  2 merkins (then 8 and 8), etc.  We did this through 4 rounds

run lap and a half, and land back at COT.  I was sad we didn’t have time for the slow ladder in the field (everything in cadence, including slow bombjacks and 6-count burpees – next time!).

3 minutes left for a little Mary:

  • American Hammers
  • Skydiver
  • Pull the cord, then do moroccan night clubs, while on our bellies (stole that from CSPAN about 3 years ago).

Great job done by all!  Thanks FishSticks for the opportunity to lead!

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Hive: Ears to hear

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Tesh asked YHC to Q after a last-minute cancellation by one with well-quaffed hair. Eager to Q a Kettlebell workout for the first time, I gladly accepted.

Disclaimer directly into the warmup

SSH x13
Moroccan Nightclubs x13
Toy Soldier x13
Moroccan Nightclubs x13
Windmill x13

Mosey around the parking lot

Thang:

13 Kettlebell Swings each time alternating with Merkins
Merkins in decreasing reps 13, 12, 11…3, 2, 13
Finish with a bonus of 13 Kettlebell Swings

Mosey around the parking lot

Decreasing Reps of 17, 13, 11 each of:
KB Squats
KB Side Lunges
KB Reverse Lunges

Round of stretching to balance the leg/hip work with pigeon lunge into swan pose – below is a stock pic to prove to Flash that YHC didn’t just make it up.IMG_8030

Back for some Mary (all with the kettlebell):
Flutters x13
American Hammers x13
LBC x13
American Hammers x11

COT

NMM:

Discussed how in my work as a music professor I strive to give students the ears to hear (Matthew 13:16), and how that is my prayer for myself in all aspects of life. The ears to hear those who need help, ears to hear my M, ears to hear my kids when they need me, ears to hear the Lord when God calls, etc.

Below is a quick shot of the wenkie. Due to the quick turn around I formulated this one while in rehearsal of the Britten War Requiem (I was tacet on the 5th movement.) Also this reminds me that I need to order more Revolution from Pet Meds . . .

Thanks to Tesh for asking. Although some PAX were lamenting that I didn’t go with my original plan of counting down the Kettlebell Swings instead we kept them at 13 each. It was Friday the 13th after all . . . . and that got me thinking about prime numbers.

Welcome FNG: Mouse Trap

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