8 of Isotope’s finest to took on the “Clockmaker”. It was workout designed to exhaust our arms and shoulders.
We opened with a moment of silence to remember the 9/11 tragedies. It was a day that changed America for forever. We followed with the pledge and began our day in tribute.
Here is how it began:
- Mosey around the parking lot, mixing in high knees, butt kickers, and karaoke. Circle up at on the upper soccer field. Quick disclaimer
Warm-o-rama:
- Legs:
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow Deep Squats x 15 IC
- Shoulders:
- Little baby arm circles (LBAC) forward x 15 IC (and keep arms at 90 degrees until told otherwise)
- Overhead claps x 15 IC
- Dirty Bird x 15 IC (downward claps)
- Air presses x 15 IC
- LBAC backwards x 15 IC, arms down
The Thang:
1) Indian Run to the Wall: Peoples Chair 2 min; Peoples Chair with 15 Air Presses IC – Repeato
2) Clockmaker– Track hill
• 1 Carolina dry dock (OYO)
• Bear crawl half way up the hill; Face the 1 o'clock position – 1 Merkin in cadence
• Bear crawl the rest of the way to the top; 1 Burpee (OYO)
• Run down the hill; Repeato increasing the reps by 1 each time
• In total 78 CDD, Merkins and Burpees
3) Herschel – 4 corners around the football field– Repeato
- Meridians 15x OYO
- LBCs 20x OYO
- Squats 15x OYO
- Grandma 20x Partner-up
4) Mini- ‘Merican Partner ladder 1-1|5:5| 1:1 In total 25 Merkins to “taper” (to borrow my favorite BRR term)
Mary:
- Low Flutter 20x IC
- Freddie Mercury 15x IC
- Rosalita 20x IC
- W 20x IC
- Al Gore 1 minute
Moleskin:
- It was a morning of remembrance for the 9/11 tragedies and all the fallen. Especially the first responders putting themselves in harms way to save innocent victims. We will never forget.
- In order to pay tribute, we workout out our bodies giving it our all. We isolated our arms/shoulders to near exhaustion.
- Mumble chatter quickly ensured when YHC incorporated arm/claps to peoples chair exercise. Once the Clockmaker started and “hairband” music was blaring the chatter was quelled with 78 CCD, Mericans and Burpees.
- We ran a total of 1.99 miles. It wasn’t till we picked our refill coffee at NY Bagel did we break the 2 mile barrier.
- I want to especially thank Schneider for not letting up on his relentless EH. F3 has been a life and game changer for me. He is still on the mend but had a strong post yesterday. T Claps to Schneider.
- To my Clown Car brothers, you continue to hold me accountable and inspire me. I am truly blessed.
- It was an honor and humbled to lead these fine men. Thank you to the Professor for opportunity. The Estate is one my favorite AOs. I look forward to each Saturday to post with regulars at the Estate.