Upchuck said he was coming. Look, he said, there he is. He pointed to a vehicle pulling into the bus parking area at St. Christopher’s. The vehicle made a U and pulled away. I do not believe you, I said. Did not Faceplant’s Slack post imply that Handshake was Qing elsewhere this morning, torturing others with his accursed, Apple Watch alarm-inducing Pencil Rolls? Look, Upchuck said, pointing into the Gloom. Here he comes now, walking with Faceplant. Silly man, I said, that is not Handshake; can you not see that is Applesauce? Wait, Upchuck said. He will come. I have…
Browsing: SCCC
The bell rang, five pax materialized from the Gloom with their Implements of Whoa(TM), and the latest meeting of the St. Christopher’s Country Club was gaveled to order. Here’s what was accomplished: Tabata Set 1: SSH / IW Hot Lap 1 Tabata Set 2: Weighted Squats Hot Lap 2 Tabata Set 3: S/S Lawnmowers Hot Lap 3 Tabata Set 4: Bicep Curls / Overhead Tricep Press Hot Lap 4 Tabata Set 5: Banded Monster Walks / Other Weighted Work Hot Lap 5 Tabata Set 6: 4 Minutes of Mary Hot Laps 6, 7 Spreadsheets from the Gloom: _ OK, I’ve…
Plugging in a missing BB.
The Thang A familiar Tabata format — six rounds, 20 seconds on, 10 seconds off, with a lap around the track between each round. Round 1: Stretching to get things moving. Round 2: Curls & Overhead Press Round 3: Burpees & Weighted Squats Round 4: Kettlebell Swings & Triceps Round 5: Lunges with Weights & Curls (again) Round 6: Mary – Flutter Kicks, LBCs, Box Cutters Extra Credit: We were so fast and efficient this morning we even had time for a cool down stretch. Very important to keep ok stretching! Consistent work from the group. The running between rounds…
3 eager club members decided to secure the early track time and get some work in to start the day. One running predictably late, but still made it in time for the first weighted exercise. Warmarama. Tabata Exercises: Halos and around the world (waist) Curls and Presses Squats and Tricep Presses One-arm swings – right then left Rows – right then left Sit and Press Boat and Canoe One lap in between each and 2 at the end – avoiding the gaggle of young and better looking (and smelling) runners. Numbers, Names, Announcements (SOJ CSAUP Friday – see slack and…
YHC showed up with a half-baked plan and a timer app, which is really all you need for a Tabata morning. Six rounds, 40 seconds on, 20 seconds off, rinse and repeat with one lap between each round and two laps for the finale: The Thang (40 on / 20 off x 6 rounds): Stretching (because we’re old). Curls & Overhead Press. Burpees & Weighted Squats. Kettlebell Swings & Triceps. Lunges with Weights & (yes) More Curls. Mary to finish (allegedly core work). Meanwhile, the St. Chris Track Club was circling the oval in the opposite direction. Way to go guys…
Possibly the highest turnout yet at SCCC, and the track was “closed for construction.”. Undeterred, we pivoted and found ourselves on a grass field so pristine it made Augusta look like a cow pasture. No divots were left behind—scout’s honor. The Thang:Improvised but effective. We kept it moving and made the most of the country club turf. Warm-Up Lap (to admire the landscaping) 6 Rounds of TABATA (20 sec on / 10 sec off) Round 1: Stretching Round 2: Curls & overhead press Round 3: Triceps Extensions & Kettlebell Swings Round 4: Lunges & squats Round 5: I forgets Round 6: Mary (Flutter Kicks, LBCs, American Hammers) Lap…
YHC was just about to pack it up and head home when Hitchhiker pulled in to the club. We didn’t have a tabata timer, so we made do with 15 reps and a 20 second count in between sets. COP with SSHs, IWs, DQs, Merkins, and Freddy Mercurys. Then we moved into the tabata phase with Curls, Upright Rows, Triceps Extensions, Bench Press, Sit and Press, Swings, with laps around the track sprinkled in between. NMS: The PAX discussed summer plans, data science, AI, the job market, water bottles, and probably much more. It is always good to catch up…
The bell rang and four pax emerged from The Gloom foe to kick off the week at our little no-initiation fee country club. The Thang: Warmup Tabata: SSH / Imperial Walkers Hot Lap #1 Tabata #2: KB Squats Hot Lap #2 Tabata #3: Alternating Shoulder Presses Hot Lap #3 Tabata #4: KB Swings Hot Lap #4 Tabata #5: Wild Card Hot Lap #5 Tabata #6: 4 Minutes of Mary Hot Laps #6 & 7 Spreadsheets from the Gloom: + Hitch says pickleball season starts with practice on 6/2. I’m reminded that Bodos and Oyster are the defending RVA Region champions.…
A strong foursome posted at SCCC this morning. We came prepared—with weights, not clubs, though some swings were involved. The conversation quickly turned spiritual. Specifically, the kind of spiritual discipline where you give up desserts for 40 days, only to replace them with mild regret when YHC ate almost an entire coffee cake Easter morning. Hitch arrived right on time, which is to say, exactly when we expected him to. And with that, we began. The Thang: 6 rounds of TABATA (20 sec on / 10 sec off)1 lap between each round, and 2 laps at the end because we…