7 PAX joined YHC at Mad Scientist today to explore some rails and ramps. Here's roughly how it all went down:
Mosey to the top of the DPK deck, mixing in high knees, butt kickers, long striders, and Quadraphilia.
Quick Disclaimer
WARM-O-RAMA:
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow Deep Squats x 15 IC
- Arm Circles en route to the bottom
The Thang:
Run to the bottom. Stop near the front entrance for:
- Decline shoulder touch Mericans x 15 IC
- Jump ups x 20 OYO
- Dips x 10 IC
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(Caboose requests this entire section be redacted on account of being illegal. I would, but then the Backblast title wouldn't make sense!)
Mosey to a stretch of railroad tracks where we’d be safe from vehicle traffic. We did:
- Incline Mericans on tracks x 10 IC
- Jump over rails x 20 OYO
- Shoulder-touch Mericans within tracks x 10 IC
- Jump squats x 20 OYO
- Decline Mericans on tracks x 10 IC
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Mosey to the park by Huntersville Elementary.
(On the way Caboose declared we had already passed the threshold for a "soccer arms" workout, lol. Good news: YHC, Jedi, and all the Samsonites invite you to Samson tomorrow to correct that!)
Partner up.
- Partner 1 does 10 pull-ups OYO
- Partner 2 does 10 WW2 sit-ups OYO
- Rotate and repeato.
- Plank for a bit. (Really just stalling before the next run so Caboose wouldn't punch me)
Hustle back to the DPK main level. Believe there were some Mericans while I rounded up the 6. Then we did:
- Shoulders: Crawl bear up one level, followed by 10 CDD IC.
- Triceps: Flip the order: Dips x 10 IC, crab walk up one level, plank while waiting.
- Legs: Quadraphilia up one level, followed by 20 ¼ turn jump squats OYO.
Sprint to the top of the deck. Merican time bomb to 7.
Reverse-o from above:
- Legs: Quadraphilia down one level, followed by 20 ¼ turn jump squats OYO (turn opposite direction as before!).
- Triceps: Walk crab down one level (feet first), dips x 10 IC.
- Shoulders: Bear crawl down one level
Hustle down to the main parking lot for Mary:
- Plank, Right Arm Up, Left Arm Up, JLOs x 15 IC.
- Low Flutter x 25 IC
- LBCs x 15 IC
Recover, recover. Distance travelled was 2.07 miles according to my Garmin, link below:
https://connect.garmin.com/modern/activity/1173446475
Moleskin:
- Nordberg is in his third week of F3. My man is already a beast. And, he's already registered on this website! There are 4+ year F3 guys who've not registered on the "new" website yet. I won't name all the names, but Primo fits this description.
- WD = Jenny and Lawn Dart, same age. Both guys showing the "hates" how it's done. Lawn Dart doesn't need gloves, even on rocks and rails. Jenny is just a beast as always.
- Frontier, did you mention a torn rotator cuff? Still solid work today brother.
- Scappy's crawl bear is not quite as fast as his bear crawl, but it is still ridiculously fast. Believe he also tried to wrestle Caboose at one point, reasons unclear, kindly sound off below. Finally, YHC probably needs Q school. Scrappy reminded everyone to "recover" at appropriate times today, thanks brother.
- Ty Webb gives Scrappy a run for his money on all painful ways up the ramps. Always a heads down, hard work guy. Aye brother.
- Caboose, great work today. Sorry, you'll never know the shame of being a #scrawnyguy, and we tend to run a bit. So, hope to see you at Samson tomorrow!
- Thank you Tweetsie for the opportunity to lead today, and thank you for all you do for the PAX.
Aye brothers, have a great day.