01/18/2024 - Trojan - Cold Weather Beat Down–First of Many.

No EBS today.

Disclaimer verbally accepted by all.

14-15 degrees and pitch black, with ice all over the road and parking lot.  No wind though.

We debated carding Spoiler, then decided to admit him as an honorary member of the Senior Olympics.

From what I read, cold weather exercise works best with a scaled back version of a regular work-out AND keeping moving.  Also, cold weather vaso-constriction is a more serious problem for older exercisers.

Warm-o-rama: Neck rolls; Trunk rolls; Large arm circles; Overhead claps; Abe Vigodas; Shoulder taps; Peter Parkers; Imperial Walkers; Grass pickers; Merkins; Mountain climbers; Toy soldiers; SSHs.  Took the count up from the usual IC x 10 to IC x 15.

The Thang.

Shadow boxing.  Boxing stance; four basic punches–left jab (1); right cross (2); left hook (3); right upper-cut (4).  Practiced each of those on command for a bit.  Then a few minutes of independent shadow boxing.

Merkins, IC x 10; American Hammers, IC x 15; Squats, SC x 30.

Running in place.

Shadow boxing.  Movement from the basic boxing stance.  Forward, Left, Backward, Right.  Lead leg always moves first; NEVER cross legs.  Practiced each of those on command for a bit.  Then a few minutes of independent moving.  Looked kinda like one of those middle-school mixers where I never got off the wall.

Decline Merkins, IC x 10; LBCs, IC x 20; Step-Ups, OYO, 15 each leg.

Skipping in place.  “As a country, we don’t skip enough.”  Still, the stationary version takes some getting used to.

Shadow-boxing.  Repeat first round.

Run in place, then high knees.

Stretching: hams and calves against the wall; World’s Greatest Stretch.

CoT and Envoi.

I appreciate everyone’s patience.  Shadow-boxing is a great work-out and can be done in many settings.