I reluctantly title this workout with a pun, as Cricket has lambasted me in the past for my gaps in literacy, highlighted by my misuse of homonyms.

It was a Wednesday when I got the call: “I need you out there Jinx, there’s no one else,” Zook seemed to say when he posted “Anyone have the itch to Q this week?” How could I say no to this? “No one else” – that’s a lot of responsibility. I quickly and humbly agreed to take the lead and began to scribble nonsense on every napkin I could find, pouring over satellite images of the AO until I came up with the workout below (some form of it, anyway).

It was a Thursday when Brotox rightly pointed out my shortcomings re announcing the EC 5K and this was quickly remedied. Call-outs were made to several of the Rabbit regulars and this proved to be a very effective method for getting PAX out of bed for a 0500 run in 24-degree weather.

It was a Friday (it was today) when six (6!) PAX showed up for the 0500 EC 5K launch. Nescafe gave us a 3 minute head-start and circled the neighborhood in search of the stampeding horde, making it a full 7 PAX for EC. Very nice!

Back to the AO and we were joined by, well, Nescafe – as well as Grunge, Dueling Banjos and Gomer (incognito) who all value sleep. It’s going to be a good day. Here we go –

Warm up

Moseyed to the bus parking lot – circled up

• SSH x 30 IC
• Imperial Walkers x 20 IC
• Baby Arm Circles x 20 IC (little, big, reverse, big)
• Hillbillies x 20 IC
• Slow Merkins x 10
  
  We then took a mosey around the bus parking lot and back to the near traffic circle where we did a little warm-up Bear Crawl – then on to the North-ish traffic circle for a little warm-up Lunge Walk.

Moseyed to the main parking lot for the ME

The Main Event

Move around the parking lot in a counter-clockwise U for forward and a clockwise U for reverse, using each island/median as a stopping point for an exercise

• Round 1.1 – Run with Merkins
  Using the whole parking lot, we ran the U together stopping at each “island” for Merkins OMD: run – 5 merkins – run – 10 – run – 15 – run – 20 – run – 25 – run – 20 – run – 15 – run – 10 – run – 5 – run (this was as hard as it sounds – it may have even been hard for Splashback, and I estimate it was very nearly hard for Grunge)
• Round 1.2 – Bernie Sanders with Merkins(M)/Squats(S)
  We pressed rewind and headed back the other way. We worked in some body weight squats in response to our screaming shoulders, all exercises together OMD: Bernie – 5M – Bernie – 10S – Bernie – 15M – Bernie – 20S – Bernie – 25M – and back down the pyramid.
• Round 2 – Bear Crawl and Burpees
  Using just two of our islands we performed OYO: Run – 5 burpees – bear crawl – 5 burpees – bear crawl (to other side of 2nd island) – 5 burpees – bear crawl – 5 burpees – run
• Round 3 – Lunge Walk and Dips
  Using the same route (reversed) as round 2, and taking advantage of ample curb, we performed together: Lunge walk – 10 dips IC – lunge walk – 15 dips IC – lunge walk – 15 dips IC – lunge walk – 10 dips IC – lunge walk

Mary

• American Hammers x 20 IC
• LBCs x 20 IC
• 2 sets of 30 seconds ‘bows and toes plank with 10 second rest

Circle of Trust

Announcements

1. 3rd Annual Chatham Year-End Party/2ndF/Banquet/Award Show is this Sunday at 8PM – BC Club House
2. Next week’s Rabbit will be at the usual time on Christmas Eve (0530). We’ll be running Cricket’s Rabbit 5 mile course (run twice on 10 mile Tuesdays) as an 8K “race”. Go for a PR or just take a nice jog.
3. The Big House is closed next Wednesday for Christmas. Open for the first post of the year on January 1st. Vote on the start time at #thebighouse
4. The Mustang will converge with The Wall next Friday

Name-o-rama went off without a hitch

BOM

Thanks to the PAX for coming out on a cold morning to give me the opportunity to lead. I talked in the BOM about consistency. We can all picture the scene of a football team in the locker room before a big game, getting an inspirational speech from their coach that gives them the energy to run though a brick wall. What lies behind this scene, though, is weeks and months and years of consistently training and working toward goals.
I encouraged the PAX to cultivate habits that are aligned with their goals, rather than expecting to be able to achieve goals with one heroic push.
I challenged PAX not to leave the BOM today and try to smash their heads through a brick wall, but to be more patient and methodical, to do a little head smashing every day (I forgot to say “metaphorically” but I did start today with the disclaimer – so hopefully everyone is OK).

Aye!