03/18/2022 Duck and Weave – Top Down and Bottoms Up

March 18, 2022

WHEN: 03/18/2022
QIC: Newt
PAX: Fish ‘n Chips, Roy.G.Biv, Toast McQueen, Denali, Nubbin, Milton, Elf, Oatmeal, Halfback, Dinghy
ME HEADCOUNT: 11
EC HEADCOUNT: 2

The moon was full, the Eno was gurgling (presumably), and the PAX were awake — this was destined to be a fine day. YHC was a first-time visitor (long-time admirer) of the ol' Duck and Weave, and he was enamored with the parking garage. A simple thing, but perfect for a hands-on lesson on the inclined plane (a simple machine). Warm up began with 35 SSH on the flatness of the parking lot adjacent before PAX ducked and weaved (wove?) their way into the belly of the beast. PAX warmed all the way up the structure with, as best I recall…

10 WMH on Level 2
15 Imperial Walkers on Level 3
15 Hillbillies on Level 4
20 Mountain Climbers on Level 5. Or maybe slow squats.
10 Slow squats on Level 6. Or maybe mountain climbers.
I'm pretty sure this took us to Level 7, which at any rate is the apex of the garage (or "the Apex of Hillsborough") with brilliant views in the moonlight. And if you're thinking: "I've seen that garage! It only has, like, three levels at most," then maybe you're just not counting right.

Anyway, on top: Warm-up continued with LB Arm Circles both forward and reverse, and then warmup oozed uncomfortably into the ME when the shoulder exercises just didn't stop: Overhead Claps (30?) Seal Claps (20?) More Overhead Claps? (20) and so on. Then YHC needed a wall for Balls, but they (walls) were all too small up on top. Enterprising youth (Roy?) noted the staircase, and so PAX short-cutted down to the hereunto unexplored sub-basement level of the deck.

Finding an excellent wall there, PAX held Balls to the Wall for some time, followed by 20 Bear Crawl paces, 5 Donkey Kicks, and a Crawl Bear back to Balls. Repeat with 10 Bear Crawl paces, and then hold Balls (to the Wall) while YHC counts his way down from 10. At this point shoulders were screaming and the Top-Down theme was becoming apparent. To drive it home, YHC led the.. ah… shoot: the Ladder with a 1:3 Ratio of Merkins to Overhead Presses, up to seven merkins — and then some OYO Dry Docks (20) for good measure.

Working on up the garage and on down the body, PAX paused for a Merkin Pyramid to 8 (by twos) with Superman Hold, after which they rested up for a Merkin Medley by doings some Mary-in-the-Middle: LBCs, Flutters, Penguins (by another name), and Homer->Marge. The Medley followed, comprised of 12 minutes of fun in a neat little 2-minute package (maybe less. Time has no meaning in a Medley.) There was some more Mary here, including some debate over the most appropriate nationality for our Hammers.

Fifteen minutes remained for legs. Leveraging the incline, PAX partnered up and did 60:40 Squats:Star-Jumps while partners Bunny Hopped and Lunged up a level. Lungers then waited (while doing 60:40's) for their partners to catch up. This was followed with a series of four Squat – Sprint levels (important: half PAX squat while half PAX sprint; alternate. Never attempt these simultaneously) bringing us ALMOST back to the top of the garage. The final stretch was a rehash of the 60:40 starter, but Bunny Hops were harder up here in the thin air.

Finally at the top, we hit rock bottom with 75-100 Johnny Dramas, and called it good.

It was an honor and a pleasure to work out with the fine folk of Duck and Weave early in the am. Looking forward to Quarterly Report!