Getting Eccentric at the Oven

QIC

Padawan

AO

The Oven

PAX

Abe Froman
Al Bundy
DeepSeek
Giuliani
Kipling
Munger
Odenkirk
Old Style
Padawan
Public Access
Shingle

Workout

Conditions: cold, a little icy, ending with a “wintery mix” during coffee

Warmup

Hillbilly Walkers (20)

Mountain Man Poopers (20)

Mountain Climbers (20)

Windmills (20)

Daisy Pickers (20)

Michael Phelps (15)

Washing Machines (15)

21 SSH’s (silent after 7)

Mosey around the tennis courts

Thing 1: Eccentric Exercises (at least 2 sets of each)

Eccentric pushups (in cadence, 5 count down, then count up)
Eccentric jump squats (in cadence, 5 count down, then count up)
Eccentric Jane Fondas (both sides, in cadence, 5 count down, then count up)
Eccentric pull-ups or Big Boy Sit Ups (in cadence, 5 count down, then count up)
Eccentric backwards lunge (both sides, in cadence, 5 count down, then count up)
Eccentric carolina dry docks (in cadence, 5 count down, then count up)

Mosey to Mt. Eisenhower

Hold plank in a line, PAX in the rear bear crawls (or lunge walks) to the front. Once we get to the top, hold reverse plank, PAX in back crab walks (or lunge walks) to the front. Continue down the hill.

Thing 2: Second stations

Hang or Assisted Pull Ups w/band
Travel bar climb
T-pushups
Lateral walk over
Hurdle dip knee up
timing exercise: 10 Burpees

Squat/Dip Station

Squat to V-sit
T-push up
Lateral walk over
timing exercise: 10 Burpees

Return to Fitness Court for Mary

Mary

American hammers (30)

Flutter kicks (20)

COT

Getting over a bad cold; need to take breaks and give the body a rest.
Also, happy RESPECT birthday to Deepseek — thank you for bringing coffee and donuts!

Announcements

Book club next Thursday

Dinner and lunch at the end of the month (Thursday and Friday)