Wait…What did Sprinkler just say?.. 8 PAX Get Some Laughs and Rock Work at GP
Q Tour Bus had YHC’s next stop at Ground Pounder. Home of the best mumblechatter in SouthWake. Saturday morning’s exchanges definitely did not disappoint. Loving this Q tour thing and getting to know PAX I typically do not see at the AO’s normally frequented. Over the past few weeks, I’ve had the opportunity to post and have a few 2nd F’s with Sprinkler. All I can say is this guy is hilarious if you ever have some time to be stationary with the guy and just talk. Most of my exchanges with him have been at U-Turn runs and a single run at AGS, but after a few coffee stops has me feeling that he needs to Q somewhere soon, and when he does, I’ll be one of the first to HC.
Rolled in early as has been the case at the other AO’s. YHC has been here before, but usually see something I haven’t noticed and always looking for ways to change things up. As I rolled in, I saw Redenbacher’s car parked along the fence side spaces, but no Redenbacher in site. Planted flag and began ‘chalking’ the parking lot with the exercise circuit we’d perform for this edition of Ground Pounder. As I was finishing up with the chalk, I see Redenbacher coming in in the distance. Solid EC+ Uturn and then back for a double down. He wasn’t looking right and later explained that he had a few splashes of merlot on the runs this morning, but was gonna stick it out and have some fun with rocks.
Cars started rolling in carrying Shredder, DOA, Schroeder, Fanny Pack, Sprinkler. We later got a visit from Midget, who had texted YHC that he’d be coming in hot from this morning’s Whiplash in Raleigh. A solid 8 this morning.
Friggin Cold was the forecast this morning not exactly pleasant for rock work, but we decided to get warmed up quickly. First time this week I broke a promise to PAX regarding the workout. I promised no running, but had to get a light mosey in to get the blood circulating. It was a skinny lap so no harm no foul.
Warm Up: Circled up for SSH’s X20, Good Morning’s X10, Imperial Walkers X10, Hillbillies X10, Bat Wings 20 Fazio F\B, Overhead, Seals. Morocan Nightclubs. Mumblechatter started to brew as we moved over to the rock pile to pick out a few gems.
The Workout: Instructed PAX to find a nice rock, one they’d be comfortable with doing a series of full body exercises with. There would be 7 stations this morning, with some Cusacks and Bear Crawls in between.
Station 1: All with Rock
Squats X20 on YHC’s Up and Down
Squat Presses X20 on YHC’s Up and Down
One of the lessons YHC has to learn is to not be so serious when he Q’s. I have a tendency to get too focused on the cadence and exercise count that I miss all of the quality mumblechatter that goes on. As I got half way through the squat press count, Midget started some exchange about how Sprinkler is going to put out “Fanny’s” fire on this posting challenge. From there, it escalated to something about some famous actor guy, Ron J. Eremy something, and then later punctuated by the Merriam-Webster-Shredder definition of the word “Indefinitely.”
Finished up this station with Upright rows X20
Cusack’d to Station 2
Station 2: All with Rock
-Ground Pounders X15
-Simba’s X5 left to right\right to left
-Wonder Bras X20 in cadence
Cusack’d to Station 3 (Playground)
Station 3: (Playground) All with Rock
-Uneven Merkins on Rock X10
Derkins X10 in Cadence with slaps on each side of the rock (kind of like extra shoulder taps) before moving back in starting position
Dips with Rock X15
Cusack to Station 4
Station 4: All with Rock
-Overhead Presses X20
-2 Handed Front Raises X15 (modify exercise is more upright rows if rock too heavy)
-Tricep Extensions X20
Station 5: All with Rock
“Nemos”
-Start at top curl half way X25
-Start at bottom curl half way X25
-Start at bottom all way to top X25 (all exercises in cadence)
YHC advised PAX to switch out rocks with a smaller version. One that would be challenging for “Bus Drivers”
Station 6: (Back side of the bathrooms along the wall)
-Peoples Chair with Bus Drivers X15 in cadence
-Balls to the wall X20 in cadence
-Peoples Chair with Bus Drivers X15 in cadence
YHC advised PAX to partner up and pick a rock they’d both be comfortable with in plank position.
Station 7:
Partner 1- Planked with Rock; Partner 2- Bear Crawl 20 yard to the next speed bump; mosey back
Rinse\Repeat
Back to the rock pile for 2 burn out sets of curls and tricep extensions X30 and X29 in cadence respectively (short changed PAX on that last rep. Lost count).
Mary: Series of Pigeon Stretches, Downward Dog transition to upright position. Good Mornings X10, Right leg over Left; Left Leg over Right. Planks, Low Slow Flutter X20, LBC X20, Pickle Pounders X20 all in cadence. Have a nice day!
Announcements: Check slack for 3rd F opportunities
T-Claps (Recognition): All those posting to U-Turn and Whiplash with a Double Down today. Additionally, the 8 PAX today posting in 28 degree cold and putting up with YHC’s rock workout.
Prayer: Moment of silence for Forcep’s son. Additionally prayers for Forceps and his family. Sprinkler took us out.
