IsoMaxies

September 21, 2018

WHEN: 09/21/2018
QIC: Nubbin
PAX: Cortes, nickelback, offshore, Toast McQueen, Virgo, and Nubbin (YHC)

This week at the Duck and Weave:

 

Six PAX gathered at the Historic Hillsborough AO to test their strength and challenge their endurance in a routine my M calls “IsoMaxies” (or is it “I so maxis” … I don’t know … doesn’t matter, I’ll explain).

 

Since YHC mistakenly shut down the duck-and-weave Slack channel last night, I felt the need to make up for it by Qing the exercises this week. Plus, it gave me the opportunity to dust off some old weights from my shed, including my homemade Bulgarian heavy bag and a forearm strength trainer that I was told to use when I got into trouble as a kid. (Essentially, the forearm device is a 2’ long wooden dowel with a 4’ rope and a 10lb weight attached. You hold the dowel straight out in front of your chest while using your forearms to rotate the dowel, which coils the rope, which lifts the weight, which burns the hell out of your forearms. Once the weight has reach the dowel, you loosen the grip, allowing it to drop slowly, and repeat.)

 

Here’s what we did…

 

Warm up

Fellowship jog to the top of the parking deck

SSH (x20 cc)

Hillbillies (x15 cc)

Seal claps (x10 cc)

Overhead claps (x10 cc)

Mountain climbers (x15 cc)

Hold plank while YHC describes the Thang.

 

The Thang

PAX divided into pairs. Each pair chose their starting station. Each station (described below) included an isotonic and an isometric exercise (isotonic = you have to bend and straighten at a joint, isometric = you don’t; I had to look it up too). While one PAX performs the isometric exercise the other maxs out on the isotonic; or vice versa depending on the exercise and the PAX’s individual capacity for pain. Hence, the name “IsoMaxies”, get it! Once one partner has had enough, they switch. The goal was to attain the highest combined number of reps with the isotonic exercise in 2 minutes.

 

After the two minute alarm went off, the partners rotated to the next station and repeated the ordeal.

 

In the time allowed the PAX were able to rotate through the stations twice; so, each pair tried to beat their previous rep count, as well as attain the highest overall rep count per station.

 

Station #1

Regular plank hold

Forearm curls (with Nubbin’s childhood torture device)

 

Station #2

Squat hold (with Bulgarian heavy bag)

Merkins

 

Station #3

Arm extensions (with 10lb weight)

WWIIs

 

Station #4

Table hold

Burpees

 

Station #5

Balls to the Wall

Shoulder press (with 25lb weight)

 

Station #6

V-holds

Calf raises

 

Mary

Given the limited time remaining, the PAX held a regular plank during Name-o-Rama.