Last night I saw the posts from Spandex and Macbeth that the Gladiator needs a substi-Q. I haven't been to the Gladiator for quite some time for various reasons. I intended to go anyway, but to Q I needed a plan.
Mosey in the parking lot and down to the field. A sprint and some Ass Kickers in there too. The lock on the gate surprised me, but it was just a testament of how long I haven't been there. When one gate is closed, another is opened. We circled up inside for Mountain Climbers, Moroccan Night Clubs, Weed Pickers, Hillbillies and Copper Head Squats.
Introducing - The Widening Merkins. Start in Diamond Merkin position and do 1 Merkin, then move your hands slightly apart. Repeat for total of 10 Merkins, the last should be a Wide Merkin.
We Practiced one set for the fun of it, then YHC called we'll be doing Stars - run to one corner and do an exercise, then back to the middle for 10 Widening Merkins. Repeat till all 4 corners are done.
Round 1: Bonnie Blairs, single count. One corner 10 reps, the others 20, 30 and 40. Do then in whichever order you want.
Round 2: Flatter Kicks, alpha count. Same counts.
Round 3: Squats (YHC demonstrated form). Same counts.
After each round we waited for the 6. Sometimes air chaired, burpees, planks, abs, etc.
We run outside to the field, to the right and left and up to the planters. We did 15 Dips IC and PAX were asked to hold position for a moment. I brought their attention to the position of their hands, as they are gripping the ledge - the thumbs are either pointing down or inward (and then the other 4 fingers are pointing down). Whichever position you were in - change to the other. then 15 more Dips IC. The grants reflected that most of us are used to a single variation. A small change in the position of the shoulders makes a big difference.
Staying there, YHC called for Steps Ups. To ensure a good form there as well, after both feet are 'up' do a Squat and Calf Raise. then step down and again - Squat and Calf Raise. This to ensure we go all the way up and not hurry through it, sacrificing form. YHC called for 10 alpha count, but frankly this was too confusing. there were too many movements in each round to properly keep track of which leg led the way up or down. Should have called for 20 single instead.
Mosey back to the flag. We had time for a but of Mary. I recall we finished with Macbeth calling LBCs.
Upcoming Convergence on 11/11.
This Saturday - fundraising and Tacos for a neighbor who's house burned down.
PAX were asked to take a moment of silence and think of something they are grateful for, someone in need and something they might need help with.