PAX: F-Stop, Tidwell, Metermaid, Mr. Hat, Whiskers, Uncle Sam and Captain Crunchberry (QIC)
Weather: Mid 40’s.
Disclaimer: I’m not a professional, I have received no formal training, anything I say is a suggestion, and you should modify as necessary.
COP: Consisted of SSH, Imperial Walkers, Downward Dog, and Scorpion. Then a short run to the turn off for the boat ramp and back.
Today’s workout was still in limbo even at 0529. I had 2 options, both Q’s I had ran before, it was simply a matter of which to choose. I ended up with a workout I ran at Boondocks back in August, that was a good stretch, not too much running, and would allow me to not hurt my back, that has been bothering me.
We circled up at the original starting point again for the main Thang.
THANG: A bunch of stuff with our poles, TABATA style.
Round 1: (40 seconds on 15 seconds rest x 2 cycles for a total of 8 exercises.)
Straight Squat – Holding the pole out in front of your body, perform a squat.
Side Bend – Holding the pole bend side to side, stretching opposite side, while engaging the side you are bending towards. Alternating sides. (There was a lot more grunting on this than I expected.)
Calf Raises – Holding the pole out in front, perform raise up on your toes.
Pass The Stick – Side step lunges, alternating which hand holds the pole.
Round 2: (40 seconds on 15 seconds rest x 2 cycles for a total of 8 exercises.)
Bridge (or Pole to Pole.) – On your six, hold the pole above your head, and raise up your pelvic region, bringing the pole to your waist.
One Legged Set Down – Basically a step forward lunge, but you have to go all the way down to set the pole on the ground. Alternate leg, and alternate the hand holding the pole.
Superman Shoulder Press – Lying on your belly, holding Superman pose, and then extend the pole out, and bring it back, behind your head.
V-Ups – Pretty self explanatory. While holding the pole, perform V-Ups.
Round 3: (10 second isometric hold, 15 second rest)
Push the pole into the ground using just your left hand. Hold for 10 seconds.
Push the pole into the ground using just your right hand. Hold for 10 seconds.
Shrink the stick – Hold your hands approximately shoulder width apart. imagine the pole was telescopic, and attempt to close it up. Hold for 10 seconds.
Stretch the stick – Hold your hands approximately shoulder width apart. Attempt to extend that telescopic pole now. Hold for 10 seconds.
Round 4: Rep Counts
Nolan Ryans – Holding a side plank, instead of punching through, you would raise the pole up and down. 10 each side.
Big Boy Situps – BBSU, while holding the pole out. 20 count.
Leg Skins – This is basically a crunch, and then crunch some more. Starting on your six, you start with the pole above your head. Pull your knees up to your chest, and wrap the pole around to your buttocks. Then take it back to above your head. We attempted 10, not sure how many actually got accomplished.
Plank Pole Climb – This was saved for last on purpose. I knew it wouldn’t be easy, if even possible. Plant the end of the pole out in front of you. Take a step or two back. Imaging leaning against a wall, only it isn’t a wall, it is a pole. Now slowly walk your hands down the pole, and then back up. Modification was to just hold plank leaning on the pole.
Time was finally called.
COR (12) – NOR
Announcements: 12.31 will be the last workout at The Station, on 1.7 it moves to Boondocks, changing names to Moonshiner.
Intentions: None specific.
In closing, I’m nursing some sciatic nerve pain. I knew this workout would be good for me to stretch it out a little bit. Most of all, it would allow me to not hurt myself more. When I ran this last time, it was surprising how much I “felt” it the next day. So hopefully I didn’t bore the PAX this morning, and we can all look forward to the next workout.