The Promised Land
Contrary to Chris’ email to us earlier, he did conduct a private unveiling while we were doing cool-down stretches today. And yes, I can confirm, evidence was produced of a six pack. I didn’t touch … just saw it from across the room.
Today was my year anniversary of working out, according to my work calendar. A year ago, I couldn’t do a burpee or any kind of plank or a whole minute of jumping jacks or any number of other exercises. Today, when Chris said to get heavier weights, I had 12.5s in each hand … something I somewhat regretted as the hour wore on. But I’m getting ahead of myself.
Chris also worked out with us today - but he had weights like 65s in each hand and other heavy weights, which may have explained his heavy breathing and his pumped arms, etc. Still, he often did reps faster than us, but also taking some time to recover between exercises (not much, just some). Ok, here we go (it moved pretty quickly):
Dead lifts with weights, 15. Squats with weights. Get on your backs on the floor, legs up in the air, push presses, neutral grips (15). Then sit up, legs in front, weights at shoulder height, push presses, 15. On your stomachs, front planks, hold. Then on your backs, laying down, 15 v-sits with rotations (no weights). On your stomach, 20 back extensions. Get up, start all over again. This time, when you get to the front planks, hold it, turn to side planks, then to other side planks, back to front planks, to side, to side, to front, to up on your hands, to down on your elbows oy vey. Then on your back, v-sits with rotations, then something else, then back extensions. RELAX.
Or, as the Bear did, gasp, gasp, gasp, drink water, gasp, gasp, gasp.
Next circuit: Wide leg squats holding weights (15). Weights down, 10 burpees. Pick up one weight, 15 hip thrusts. Overhead, with one weight (in my case, others used two), tricep extensions. Drop your weights, 15 squat jacks. Repeat whole circuit, except this time even deeper squats. More burpees (12). Hip thrusts with weights. Tricep extender thingys (at one point, we also did these on the floor, but I can’t remember when). Actually maybe it was now. On your knees, bird dogs, hold, switch, hold. We did something else on our knees, but now I can’t remember what. I’m sure it was painful. Then up, squat jacks again. Brief relax.
More squats with weights, working all the glutes. Then an odd combination of jumping jacks, then cross-arm jumping jacks, then one-armed jumping jacks (each side), the one-armed seal jacks (clapping on the inside). Enough with the jacks. Hearts a pumpin’.
Anniversary hug for turning 1 today. Cool down stretches. Keep your head above your waist until your heart rate comes back down. Later, while bent over (everyone else), I looked up and got my reward. Chris was pretty coy about the whole thing. But, as I say, I can confirm the sighting of a six pack.
Tomorrow, when he’s having his first cocktail prior to boarding his early flight … I’m sure he won’t really be thinking of us … his favorite workout group. But we may be thinking of him.
Thanks for a great year, Chris. I’ve had three compliments in one year … more importantly, I feel fitter and stronger … and I’ve enjoyed a lot of laughs along the way with such a great group of people.
The Bear
PS Happy Valentine's Day!
PPS A note: when we did burpees, Chris did burpees on his weights on the floor and combined with pushups (I think).
PPPS A final note: we had the whole team today save Helen, who I believe was sorry to miss (she had mother duty with her son's school class).
Today was my year anniversary of working out, according to my work calendar. A year ago, I couldn’t do a burpee or any kind of plank or a whole minute of jumping jacks or any number of other exercises. Today, when Chris said to get heavier weights, I had 12.5s in each hand … something I somewhat regretted as the hour wore on. But I’m getting ahead of myself.
Chris also worked out with us today - but he had weights like 65s in each hand and other heavy weights, which may have explained his heavy breathing and his pumped arms, etc. Still, he often did reps faster than us, but also taking some time to recover between exercises (not much, just some). Ok, here we go (it moved pretty quickly):
Dead lifts with weights, 15. Squats with weights. Get on your backs on the floor, legs up in the air, push presses, neutral grips (15). Then sit up, legs in front, weights at shoulder height, push presses, 15. On your stomachs, front planks, hold. Then on your backs, laying down, 15 v-sits with rotations (no weights). On your stomach, 20 back extensions. Get up, start all over again. This time, when you get to the front planks, hold it, turn to side planks, then to other side planks, back to front planks, to side, to side, to front, to up on your hands, to down on your elbows oy vey. Then on your back, v-sits with rotations, then something else, then back extensions. RELAX.
Or, as the Bear did, gasp, gasp, gasp, drink water, gasp, gasp, gasp.
Next circuit: Wide leg squats holding weights (15). Weights down, 10 burpees. Pick up one weight, 15 hip thrusts. Overhead, with one weight (in my case, others used two), tricep extensions. Drop your weights, 15 squat jacks. Repeat whole circuit, except this time even deeper squats. More burpees (12). Hip thrusts with weights. Tricep extender thingys (at one point, we also did these on the floor, but I can’t remember when). Actually maybe it was now. On your knees, bird dogs, hold, switch, hold. We did something else on our knees, but now I can’t remember what. I’m sure it was painful. Then up, squat jacks again. Brief relax.
More squats with weights, working all the glutes. Then an odd combination of jumping jacks, then cross-arm jumping jacks, then one-armed jumping jacks (each side), the one-armed seal jacks (clapping on the inside). Enough with the jacks. Hearts a pumpin’.
Anniversary hug for turning 1 today. Cool down stretches. Keep your head above your waist until your heart rate comes back down. Later, while bent over (everyone else), I looked up and got my reward. Chris was pretty coy about the whole thing. But, as I say, I can confirm the sighting of a six pack.
Tomorrow, when he’s having his first cocktail prior to boarding his early flight … I’m sure he won’t really be thinking of us … his favorite workout group. But we may be thinking of him.
Thanks for a great year, Chris. I’ve had three compliments in one year … more importantly, I feel fitter and stronger … and I’ve enjoyed a lot of laughs along the way with such a great group of people.
The Bear
PS Happy Valentine's Day!
PPS A note: when we did burpees, Chris did burpees on his weights on the floor and combined with pushups (I think).
PPPS A final note: we had the whole team today save Helen, who I believe was sorry to miss (she had mother duty with her son's school class).