AO: THE FOUNDRY
QiC: Backstreet
Date: 03/09/2022
Title: Cripple Q 2 – thru the exicon alphabet
Number of HIMs: 7
Falcon9, Flat Tire, Hobby Lobby, Huckleberry, Quikrete, Turnbuckle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
The workout was the warmup. Or perhaps the warmup was the workout.
Tha Thang:
Alphabet:
A: Abe Vigoda – slow windmills aka ‘old man style’
B: Ballerina Toe Squats
C: Captain Thor – an ab exercise in 1:4 ratio. 1 big-boy situp to 4 American Hammers. Completed10:40
D: Dimensional mapping (some great stretches
Covering the whole 3-D map of back motion)
E: E2K: On your six, Right ankle over left knee, bring left elbow to right knee – keep feet off the ground, do 10 4-count each side
F: Failure to launch. 10-Count Al Gore into a tuck jump. Do this until failure – usually around 8 or 9
G: Gorilla Humpers – Monkey Humpers with feet wider than the shoulders
H: Hillbillies
I: Imperial Walkers
J: James Bonds – Boat position – point gun forward, left and right for a total of 30 seconds
K: Knerkins or Knerkin plank for 30 seconds
L: Little Mermaid – lay on one side, arm goes to the back of the head, and the other on the ground. Bring elbow to knees, keep knees together (like a mermaid)
M: Merkins, of course – 30 seconds, or Monkey Humpers
N: Never Cross Dolly – upper body in an iron cross, count dolly in cadence, only six on the ground
O: One Armed Burpee, or Outlaws, which is like Never Cross Dolly, except making O’s with the feet
P: Pickle Pounders (elbow plank, up and down hip flexion)
Q: Quadraphilia – set a timer (two minutes, four minutes – depending on time) and run forward and backwards between two points, like several parking spaces
R: Reverse crunch. Head and back stay on the ground, bring knees to chest to work lower abs
S: Squats or Sleeping Hillbillies (lay on one side w/ hand behind the head, and bring knee to elbox)
T: Tennessee Rocking Chair – bend at waist, touch toes, rotate knees to a squat position, and back
U: Up-Straddle Hop – a 1-legged SSH
V: Van Goda: windmills while lying on the back, arms and feet meet overhead
W: Walk Like An Egyptian. Line up, arms length apart – Right leg lunge, guy in back runs to front, left leg lunge, guy in back runs to front
X: X’s and O’s – start on the back, arms & legs 6 inches off the ground. Pull ‘O’ into a seated V position, and then back to ‘X’. Like boat-canoe
Y: X-Y’s – 4 count hybrid of Rosalita – Flutter Kick. Start with legs at 45 degree angle. Count 1 and 1 are the Rosalita and Counts 3 & 4 are the flutter kicks
Z: Zombie Crunches – legs laid together to one side, then the other
End with Alphabet Mary
COT:
COT ended with prayer for Ukraine, for the refugees and the the soldiers and civilians fighting for their homes.
Verse for the day: Therefore do not be ashamed of the testimony about our Lord, nor of me his prisoner, but share in suffering for the gospel by the power of God, who saved us and called us to a holy calling, not because of our works but because of his own purpose and grace, which he gave us in Christ Jesus before the ages began, and which now has been manifested through the appearing of our Savior Christ Jesus, who abolished death and brought life and immortality to light through the gospel,
2 Timothy 1:8-10:8-