A clear and comfortable 53 degree morning brought 5 PAX to the Source of Truth for some work that hasn’t been seen in RVA recently. YHC found a new Ciabatta app for my mobile device to guide us through the workout. Here’s how the ciabatta was made:
Mosey 1 lap around the track for a quick disclaimer and COP.
20 SSH IC, 20 IW IC
Mosey to spot on the track next to the bleachers to introduce the Ciabatta workout and app. 20 seconds of work, 10 seconds of rest. 4x times for each exercise in the combo, rest 40 seconds, start the next round, rinse and repeat.
Round 1 – Burpees/WWII situps
Round 2 – High knees/plank
Round 3 – Dips/Freddie Mercuries
Round 4 – Hello Dollie/Jump Squat
Round 5 – Skaters/Muscle Ups
Round 6 – Merkins/ABCs
Round 7 – Flutter Kicks/Plank Jacks
Round 8 – Jump Lunge/Heels to Heaven
Mosey back to the flag for COT.
DK showed up this morning ready for a duel but apparently did not let his foe know of the beginning date. Alas, we will have to wait until he returns from his anti-weight loss basketball watching trip.
YHC had alternate plans in mind for this morning but found the tabata app and decided to give it a try since it had only shown up in short appearances in RVA recently. Mumblechatter was strong this morning for the first half of the ciabatta. Swirly saw some NFL combine video of things that cannot be unseen and only he can tell. Fudd and DK had a moment during the rest portion of the ciabatta admiring the clear, starry sky. Once we got to the second half of the workout the mumblechatter tapered and the focused work continued. All were reminded, per Toga’s instruction, to keep the form on the planks for maximum effectiveness. Keep those cages tight gentlemen.
Some tweaks to the program may be needed to adequately test the PAX but overall YHC was happy with the app and the alarms to start and stop. It was also noted that this was a knee problem friendly workout, unfortunately Bleeder needed a day off after 2 days of posting without a bike. Wilson and his bum wheel appreciated the lack of running.
Thoughts and prayers go out to the Mauck family. Page Mauck was a beloved teacher and coach at Trinity and a neighbor of YHC, that DK, other PAX, and their children have had the privilege of knowing. Page passed away this past weekend in a single car accident on Old Gun Road.
Be safe and keep working to get better everyday.