Excelsior on 22-Sep-2018 went down something like this:
0601 slightly late start. May have forgot disclaimer? Cobains.
WARM-O-RAMA:
- Grab 2 cinder blocks.
- Drop off one cinder block on the track behind goalpost.
- Walk 200 meters with 2nd block and drop off behind other goalpost.
- 300 meter slow mosey while workout was explained
The "4 Corners" Thing:
Round 1:
- Run 100 meters.
- Mericans x 20 OYO at goalpost on track.
- Run 100 meters.
- Dips x 20 OYO on bench near 50 yard line.
- Run 100 meters.
- Mericans x 20 OYO at other goalpost on track.
- Run 100 meters.
- Dips x 20 OYO on another bench near other 50 yard line.
- Repeat-o all.
Round 2:
- Run 100 meters.
- LBCs x 20 OYO at goalpost on track.
- Run 100 meters.
- Dips x 10 OYO. (audible!)
- Run 100 meters.
- LBCs x 20 OYO at other goalpost on track.
- Run 100 meters.
- Dips x 10 OYO.
- Repeat-o all.
Round 3:
- Same as above, but with Squats. (With or without block, PAX choice)
Round 4:
- Same as above, but with cinder block presses.
Round 5:
- Same as above, but with block curls. Some ran out of time during this round.
Mileage varied from ~2.8 miles to perhaps slightly more.
Moleskin:
- Some poked fun at YHC's handwriting over The Twitter, which had a Preblast showing the workout.
- T-claps to Billy Bob and Rooter who completed the entire circuit. Way to set the pace.
- T-claps to Snake Eyes for the #DoubleDown!
- T-claps to 98 Degrees for the #TripleDown!
- The 2nd F here, again at The Estate immediately after, and yet again at NY Bagel at 8:15 was top notch as always. Enjoyed it gents!