Gamucci/Ramos--5/4/11.HairyFeet

Posted By OBT


Fourteen hardy Gamuccites gathered in the wet gloom at 0515 for this morning's workout:

BlackBird
MMOB
Hitman
RoboCop
Moniteur
The Rock
Antonio Table
Super Dave
Gris
The Cougar
MacDeuce
SixMike
OBT and ...
The Colonel (BHWTU)

The Thing:
Run from Sen. Ramos' Office out to Runnymede over to The Brickyard
Side-Straddle Hop warmup
Run down Colony, up Selwyn drive, up stairs to classroom area with covered walkways which encircle the Garden of the Gods

Tabata --  The Full Monty  -- Part One

1. Flutter Kicks
2. Merkins
3. Forward/Backward Lunges
4. Hello Dollies

Halftime!
Run downstairs, along backside of classrooms, through playground, down the Robert Plant, around The Rock's Kitchen, up through the RainForest, up Sen. Ramos' driveway and back to the covered Drop-Off Area.

Tabata -- The Full Monty -- Part Two 

5. Plank (first four sets regular, then CrossPlank, Left Plank, Right Plank, Regular for last four)
6. Mountain Climbers 
7. Bottom-To-Bottom (hold in the squat position for the "rest" period)
8. People's Chair

Spreadsheets From The Gloom:
_ First of all, 3xclaps to everyone who came out in the rain and put up with a little OT to get the whole thing in.  For background on Tabata-style exercising, see this Wikipedia link: http://en.wikipedia.org/wiki/High-intensity_interval_training.  For those who travel a lot and want to avoid the Loneliness of the Hotel Treadmill, a 6- or 8-exercise cycle of Tabata can be a time-efficient way to get a good body-weight workout in in your room, and you can mix and match core, chest, legs, etc.  The timer I use for it (which I learned about from none of other than Zuzana herself) is a good investment even for those of us committed to minimal gear and can be set to any interval or work and rest periods for as many cycles as you like.  It's here: http://www.gymboss.com/
_ A speedy recovery to Dredd, who with any luck was horizontal during this one. You were missed, brother -- Hitman did his best to keep the chatter going, but it was a little quiet out there (Tabata might be somewhat to blame.)
_ Others who were shouted out in their absence -- Silence, Eutaw, TangoDelta, The Warriors (Dark and Red), Zoot.
_ Speaking of Zoot, we're edging out of Kotter territory here and into Frodo Baggins-leaving-the-shire-for-Mount-Mordor territory here ...
_ We mixed it up a bit in the CoT and instead of ages had people say where they met their wives.  Best responses were from The Cougar: "Asheville street festival" (which we all know is code for "Burning Man"); and The Rock: "Arizona Republic newsroom."  Little known fact: The Rock and his future wife's first date was a double date with once-and-future Arizona Governors Bruce Babbitt and Janet Napolitano.  
_ Hitman called me out for my response, which was "A Harvard-Cornell hockey game," with the old, "Hey did anyone know OBT went to Harvard?"  That made me regret I didn't go with a variation on the classic Harvard student response when asked where you go/went to college ("In Boston"): "A hockey game between a Boston-area college that I attended and Cornell." Note: The "In Boston" response may be the ultimate example of the currently-in-vogue "humble brag": http://twitter.com/#!/humblebrag

OBT