YHC was honored to perform my VQ at The Foundry today. Thankfully rain has held off for several days as I was concerned about possibly ruining the grass for the exercises I had planned. I had been bouncing some ideas around in my head and reviewed the entire Exicon to get some good ideas. Despite their absence from the Lakeview Clown Car today, Tclaps to Kuch (sickness) and YaMomAnEm (out of town) for providing suggestions, guidance, and allowing me to bounce ideas off of them. The remaining members of the LCC, Half Nelson and Abacus, happily joined along for what was hopefully going to be an entertaining workout.
15 PAX gathered in the gloom today at the usual spot in Roosevelt Mall and after what could’ve been the shortest disclaimer I recall we mosey’d over to the track.
THE WARM UP – all in cadence
- SSH x 27
- Windmills x 9
- Peter Parkers x 9
- Parker Peters x 9
- Wife pleasers x 9
- Left single leg wife pleasers x 9
- Right single leg wife pleasers x 9
Next we performed a “Cleveland Indians” run. Due to the size of the PAX (thankfully it was an even number) I opted to split into 2 groups as we ran towards NOMA then promptly continued the loop and headed back towards Falcon Field. Along the way the running group I was a part of realized the other group had dwindled from the initial 8 members down to 5. Some comments were made as we realized we were not following the motto of “No Man Left Behind.” Those PAX members who had already reached Falcon Field promptly decided to sweep the 6 and complete the run.
Thanks to the Exicon I was able to determine what would be meat of our workout today. Since I am a baseball lover I thought “Field of Dreams” would be a great way to include a little bit of everything. After splitting inot 4 teams of 4 men instructions were spelled out.
- Home plate group perform 18 burpees and would be our counter.
- While group at home plate performed burpees, first base group performed squats, second base group performed merkins, and third base group performed LBCs. All of these groups would perform AMRAP.
- Once home plate group completed 18 burpees they would “Chicago Cub” crawl to first base. At that time first base group would “Chicago Cub” crawl to second base, etc. until all 4 groups had completed all 4 stations.
After a small amount of confusion on when to crawl, the PAX quickly understood the rules of the exercise upon my second attempt and completed without incident and most importantly without injury.
After a 20 count from War Eagle we moved on to a timed team competition. PAX was again split into 2 groups. Group 1 lined up at home plate to run the bases. The first participant would take off and upon reaching second base would yell for the next runner to go until all members had hit all 4 bases. While Group 1 ran, Group 2 headed to left field for some walking lunges until Group 1 had finished. We then swapped and while Group 2 ran the bases Group 1 performed an exercise which looked like more LBCs. I realized afterwards I did not actually instruct this group on what to do while Group 2 ran the bases so they thankfully took it upon themselves to lead each other.
Finish times:
- Group 1: 1 min, 32 sec
- Group 2: 1 min, 23 sec
Since Group 1 had lost in admirable fashion they performed a penalty run along the warning track with a stop in center field for 9 burpees. Group 2 headed to the left field line for some celebratory Nolan Ryan’s. 9 reps on each side were performed in cadence followed by a plank and wait until Group 1 returned. Cowbell requested group to plank on elbows so his request was granted.
With the PAX whole again we completed the workout at Falcon Field with 27 “Los Angeles” Sweat Angels. Mosey back to flag (or at least where flag typically is located.)
COT – countarama, namearama, intentions both spoken and unspoken, and prayers of thanks.
Thanks to everyone for allowing me to Q today and try something out at the baseball field I had been wanting to mix in. Now that I have my VQ under my belt I look forward to future Q’s.
