EC: Dawgpound, Emeril, Deadbolt, Mookie, Pablo, Particle Board, Sandlot, Skidmark

It was a big day at Ivan.  The new EC route started with only Pablo, Emeril and yours truly moving their feet at 5:00.  I get it the time change from 5:05 threw some folks off.  We made it to the exit of the parking lot and Deadbolt, with Mookie riding shotgun, and Particle board,  maybe sandlot was driving, rolled arrived.  The three amigos looped back to pick up the tardy folks.  We then became the seven amigos in the new Ivan EC route.  We ran down Stinson past the Hunt Center.  We continued until we meet Grigsby.  We took a left at Grigsby.  Pablo and Emeril picked up the six at this time.   We continued till we reach the baseball fields.  More six pick up happens then.  No home runs today, so we where safe from incoming missiles.  We approached the decision point and made a right back to Crazy Ivan parking lot.  Their Particle Board and Sandlot started to prepare for the main event.  The rest continued to the puddle of doom.  The puddle of doom took down Mookie.  He decided he was having none of that.  I think he still got 2 miles in but he knew when he was bested.  Emeril, Deadbolt and Dawgpound powered through the puddle and Pablo ran the reverse route throw the puddle.  There was a Crosby and Gumby sighting at the end of EC.  They must have went to Cletus.  Cletus is now known as Crazy Cletus.  We want all the Friday workouts at Womble to be CRAZY.

After EC wrapped up Chips, Dumbo, Dauber and Skidmark who did some serious mileage joined us, at least that is what he says.  By the way did you know Skidmark’s daughter was a AC/DC fan.  Who knew apparently she loves Thunderstruck.

Warm Up:

All the pax started to run a lap around the parking lot.  Even though 8 out of the 11 did some type of EC, the three who didn’t needed to get their feet moving.  We circled up in the wet parking lot.  I believe at this time folks where starting to mumble at the wetness and they don’t want to lay down in the rain.  Man Emeril can make me SALTY.

We started off by thinking about Nemo.  We did a solid 30 cadence count of Side Straddle Hops.  We then paid homage to Sir Fazio and did his beloved Arm Circles.  Following the arm circles we had to go to my favorite stretch and do some Good Mornings.  They where sublime.  I think the Ivan workout before Wrightsville will be nothing but Good Mornings.  We then decided to pick some daisies and finish up with 16 merkins.  I really don’t know why I ended on number 16.  I just felt like I was ready for the workout.

The Workout:

At this time Deadbolt was requesting Siri to change the music.  This request will be made several times throughout the workout.  Eventually the DJ obliged, but I’m jumping the gun that comes much later in this story.

The workout started out with Emeril’s favorite exercise 5 Man O Makers.   The look of hopelessness when he found out we were not counting down this number.  That look made my day.  We then rolled into 10 Straight arm lateral raises, 10 Bus Drivers followed by 20 pistol rows and 20 chest squeezes.  The first round was wrapped up with 30 kettlebell swings.  All but one did some jumping jacks or jump ropes.  One decided to take a lap cause the music was making him sleepy.  When the lap was finished we started on the second round.  This is when things got interesting the mumble chatter increased and it sounded like we where in Carpex.  5 Man O Makers,  the chatter begins, 10 straight arm lateral raises the complaining about the music gets louder.  Emeril mentions his kick ass play list is on my phone and I solve all the world’s problems by asking Siri to play his playlist.  Calls for Siri and Alexa to play next song were made.  After finishing up the 10 Bus driver the Q, that’s me,  decided to bring “The Man” out earlier.  We side straddle hopped and did burpees to “The Man”.  After the man finished the skies cleared up and the sun shined down as the most wonderful playlist was started.  We then picked up where we left off.  We finished up with the 20 pistol rows, 20 chest squeezes and 30 kettlebell swings.  Then the Q put Mr. Salty in charge of the Jump rope and he and others took off for a lap.  When we came back Mr. Salty was starting some leg exercises.  I recently read a leg exercise I really wanted to try.  We started with one goblet squat, 2 swings, 2 goblet squats, 4 swings, 3 goblet squats, 6 swings, 4 goblet squats, 8 swings, 5 goblet squats, 10 swings, 4 goblet squats, 8 swings, 3 goblet squats, 6 swings, 2 goblet squats, 4 swings, 1 goblet squat 2 swings.  Once these half marathons are in my rearview mirrors I got some more leg workouts I would like to do.  We then worked on the last round 5 Man O Makers.  Then we took a 10 count in memory of Midget.  No one has seen him all week. Sigh.  10 lateral raises, 10 bus drivers, 10 pistol rows, 1o chest squeezes, 10 pistol rows, 10 chest squeezes.  At this time we strolled into Mary.

Mary:

We paid homage to Midget and did his beloved love handles.  Then I forced everyone to lay on the ground and do some mini Turkish getups.  We then repeated these ab exercises.  Then followed into some Imperial Marches and Hillbillies.  Did you know these are core exercises?  Two minutes were left and Chips took over.  With a wet kettlebell over your head we did low slow flutter.  They kettlebell was very wet.  This Q was concern with losing his grip.

Announcements:

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Prayer:

Crablegs and Family
Buford
Shredder
Moby’s dad
All marriages
Midget we missed you this week