Eight men mustured up the energy and desire to get stronger in City Park this am. Some of the other Wed regulars must have have decided to get their beauty rest in preparation for the H8 tomorrow. The rest of us reached down, grabbed a pair, and assembled on Roosevelt Mall in the gloom. YHC was glad to be getting back in the groove after several weeks of no-run and/or low imact workouts. The goals for the morning were as follows:
- Break a sweat and get stronger
- Focus of upper body and core in an effort to save some legs for the H8 24 hours later
- Recognize that October Down syndrome awareness month
- Recognize that October is breast cancer awareness month
About a minute before launch, YHC shared with the PAX some info and stats about Down syndrome, aka Trisomy 21, which Tool 2.0 was born with. It was also mentioned that many individuals with DS strive for inclusion as well as “abilities vs. disablilities.” So naturally our number for the day was 21 and after the disclaimer, we were off in a mosey to start our workout.
Pre-Thang:
IW x21, AC x10F x10R, WM x10, LS Squat x21, Peter Parker x21, Pickle Pounder x10, Hip Flexor x21sec ea side
Mosey down RM, hook a right on Stadium Dr for some backpedaling (100yds?) to the Refinery….FYI the Foundry is fenced off for Voodoo Fest.
Tabata-like circuits, 21 seconds all out w/10 sec rest, Split up in pairs, four stations:
Round 1: Pull Ups 3x21sec, rotate, Bench Dips 3×21 sec, rotate, Body Rows 3×21 sec, rotate, Russin Twist 3×21 sec
Round 2: Pull Ups 2x21sec, rotate, Step Ups 2×21 sec, rotate, Crunchy Frog 2×21 sec, rotate, Squats 2×21 sec
Round 3: Same as above w/ one 21sec set at each station
Mosey over yonder for hydration and a freshly mowed field. October is also breast cancer awareness month so we had to pay homage to the ta-tas. There are various Burpee-for-Boobs challenges that go around social media every October so YHC figured we’d work some in. In an effort to not drain or strain the H8 guys, we opted for a low-impact burpee variation known as the Inchworm Burpee. Plus it’s common knowledge that anytime you’re dealing with the ta-tas, you gotta take it easy, be gentle, smooth, and avoid jumping and overly vigorous motions. From a standing position, bend knees, squat down and place hands on the ground, “inch” up with hands similar to a bear crawl but keeping feet stationary the entire time, then crank out a Merkin, then “inch” back to standing position. After quick demo, we proceded with Inchworm Burpees x10, then x8, x6, x4, x2.
Headed back to the flag with 90 seconds left for a Plankorama to seal the deal.
COT included H8 announcement, Q’s needed for Stomp and Foundry, and the reading of the Down Syndrome prayer to St. Robert Bellermine, the patron saint of DS. Intentions for YHC’s neighbor who is pregnant with her second child and had a recent diagnosis of DS…may the positives outweigh any negatives.
Might have been some other stuff YHC failed to recall.
Thanks for letting me lead and allowing me to raise a little awareness for something near and dear to me.
Tool
