The Estate was open for business for the Pax not able to make it to The Bear up in Race City today. The heat made this workout a lot harder than it looks on paper. YHC, Tantrum and Turnpike had already run 9+ miles when we started this for a triple down. Lego, Auto, Jaws put in 3+ miles at Excelsior when they started their double down. Omega hit True Grit over at St Mark's and then joined us. Magnus was both a great father and husband today and brought his 2.0 Annika who did an awesome job keeping up. Here's how it went down.
WARMORAMA
15 yards out and back of each (dynamic warm-up):
Front Leg Kick
Quad Stretch
Lung Walk
Side Shuffle
Carioca
Circle-up (exercises in-cadence)
Side Straddle Hop x 20
Mountain Climbers x 20
Slow Deep Squats x 15
‘Mericans x 15
THE THANG
Mosey to Brick Pile – pick up two 5 lb. bricks each
Mosey to hill by the track for a ladder with bricks in hands
Carolina Dry Docks at top, LBCs at bottom
7 rounds – 7/1 to 1/7
Modified Jack Webb on football field (with bricks, in-cadence)
6 rounds = 42 ‘mericans and 42 brick presses
Mosey to playground by school for the fence weaver with bricks
Front Learning Rest exercises until all Pax finish
Mosey to ‘gym” and partner up
Partner 1 – 10 pull-ups
Partner 2 – squat with bricks until partner 1 is finished
Flip Flop and then Repeato
Partner 1 – 15 dips
Partner 2 – overhead press with bricks until partner 1 is finished
Flip Flop and then Repeato
Mosey to loading dock
People’s Chair for 1 minute w/ 10 ankle touches with bricks in hand
Balls to the wall (called hand stands with front to the wall in consideration of Annika presence) for 45 seconds
Repeato
(This is where both my Weinke and body were exhausted so Lego graciously took the Q)
Mosey back to the ”gym”
Repeat of the 2 rounds of pull-ups and squats
Mosey to the hill by the track
3 sprints up and down
Return bricks to the brick pile
MARY (in cadence)
LBCs x 20
Flutter Kicks x 20
The W x 20
MOLESKIN
While I would have enjoyed the 2nd F at The Bear, there was plenty of it at The Estate today.
Turnpike and I decided about 2/3 of the way through the workout that a triple down during the summer on the day you Q The Estate is not a good idea. I highly recommend the double down but not the triple down, ok? Got it? Good.
Auto was impressed with the dynamic warm-up. I'm not sure if it was the actual warm-up or just the name "dynamic warm-up" but he implied that I may be a professional an warned the pax that a hard sell on a fitness video series may be following this workout. As you already read, I fizzled out early and can positively confirm I am not a professional fitness instructor nor do I have any aspirations to achieve such status.
Lego is a beast even as he is recovering from a torn ab muscle or broken rib (maybe both) as as well as a head cold that he picked up on his recent trip to Baja California. Standing on your hands for two minutes apparently does wonders for clearing out a head cold as was evidenced by the pool at the foot of the wall where he was stationed.
It was good to see Omega visiting The Estate this morning. I know you are a Mighty Jungle regular but you are welcome anytime – you are also welcome sign up to Q anytime 😉
Crash wins the award for giving back to the environment as he left the biggest pool of sweat this morning – I'm sure the local trees will enjoy the moisture as it evaporates.
There was a lot of good chatter during the workout but I was fading in an out of consiousness so please sound off in the comments to enlighten me.
Enjoyed it today,
The Professor