This was my first Westend Q without bringing coupons along, so it was a pleasure to keep things light and breezy, just like this gloom’s weather. Goal of the workout was to focus on full body movements, range of motion, and some more difficult strength exercises, the latter of which we never got to.
Warmup
This was fairly spontaneous but I do recall in no order: Bear Crawl/Crawl Bear; Cornholio; Jazzercise (Spooky) Squat Thrusters; Peter Parkers; Michael Phelps; SSH; Imperial Walkers. There may have been more.
The Thang
2 PAX stayed at the startex for an IR workout. The rest moseyed to the Weaver St. “Greenery” for the Lenten Wake-Up Call. To honor the 38 remaining days of Lent, minus of the number of HCs (9), we repeated the following sequence on my count 29 times: Alarm Clock to Prayer Squat to Absolution.
We then moseyed to the parking lot of Balance Physical Therapy where YHC reminded the PAX of the gift of being able to exercise free of charge, outdoors rain or shine, led by a non-professional (which isn’t perfect, but it’s perfectly awesome). We then performed 3 set of 30-s intervals of Squats, Lunges, and Jump Squats, with no rest between exercises. PAX were encouraged to Squat and Lunge with maximal range of motion and Jump Squat with maximal intensity (height or speed). After a 1-min plank we repeated this 3-set sequence with Sumo Squats, Side Lunges, and Bonnie Blairs (maximal intensity), ending with a 1-min plank. Looking around during the plank, I can honestly say this was overall the best plank form I have seen from a group of PAX. Bravo!
Mosey to Farmer’s Market and redirect to the parking lot at Dwell Real Estate. The plan was to use the Farmer’s Market wall for super-slow step ups and deep diving derkins, but this area was already in use by a man who seemed to need it more than we did. I had done some recon before the workout, knowing that this area of the Market is often occupied by people sleeping through the gloom, and he was nervously pacing the area, so I suspected that a redirect was possible. Having warned the lead PAX that the space may be occupied, I was nonetheless impressed by the delicacy and care with which the lead PAX quietly signaled to the rest of us that we were not going to disturb him. Community extends to all.
In Dwell Real Estate parking lot: 5 Slow Diamond Merkins ; 5 Spiderman Merkins, each side; 3 Deep Carolina Dry Docks. Finding space on each of walls PAX performed: 10 Donkey Wall Kicks; Bird Dog Recovery; 5 Donkey Wall Kicks; Hold on the 5th; 5 Donkey Wall Kicks; Some sort of Homer to Marge Recovery.
Elwood led us to the Green Monster for a Pullup Ring of Fire. Each PAX spent a time of their choosing on the bar while the rest did some core exercises and stretching- Planks, Elbows to Knees (E2K), my version of Heels to Heaven; Homer to Marge hold and pulse; Pumpkin Stretches; Seated Reach.
Bear Crawl from Oak Leaf to startex for: Frozen Freddies; Side Lying Leg Holds with Tiny Pilates Circles.
Announcements:
Upcoming Habitat For Humanity Work Day. 8th Anniversary of Conjunction Junction.
Prayer Requests:
Gratitude for all that God has given us including being (for the most part) free of anxiety and fear, and having the strength to get into the gloom. Requests for healing presence in the lives of Puddles’ neighbors who are coping with the loss of their dog.