It was a humid morning at Viking today. 8 PAX, many who had Murphed the day prior, powered through it. Here is roughly what went down:
0500: Short run standard with Mayhem, Turncoat, and YHC. Shamelessly, we explored the AO a bit so YHC could get distances straight in my head.
0530: Disclaimer given during:
WARM-O-RAMA:
- Mosey along the main road towards the tennis courts, including high knees, butt kickers, Karaoke, and long striders.
- Side power lunge x 10 IC
- 1 Burpee OYO
- IST x 15 IC
- 2 Burpees OYO
- Soybean farmers x 15 IC
- 3 Burpees OYO
- Slow Deep Squats x 15 IC
- 4 Burpees OYO
- Sideways plank walk along this triangular part of grass YHC always wanted to use. Per Mayhem, it was a first. Cool !
- Lunge walk back across.
The Thing:
Intention was a leg / core heavy workout, with just a touch of "hangover cure" for those who Murph'd yesterday. Mosey to the playground by the covered area for:
- Pullups x 10 OYO
- Mericans x 10 IC
- Slow Deep Squats x 30 IC
- (I.E. the Murph Hangover cure)
Mosey to the far corner of the "track" around the soccer fields. Then:
- Bear crawl a ways
- Lunge walk a ways
- Planked a bit
Mosey to the basketball courts for:
- Run across court. 5 "Jump-ups" as high as you could.
- Repeato with 4, 3, 2, then 1.
- Run across court. 25 LBCs OYO.
- Repeato with 20, 15, 10, then 5.
- Crab walked across the middle court. Diagonally, actually.
- Then, we used the benches on the sides of the entire 3 court area for:
- Run across, 25 dips OYO
- Repeato with 20, 15, 10, then 5.
Mosey back to the play ground area for:
- Pullups x 10 OYO
- Mericans x 10 IC
- Regular Squats x 15 IC
Mosey back to start-ex. Instructions given to run 1 "semi-speedy" lap around the parking lot. As vague as that was, everyone just did it, aye! Circled up for Mary:
Mary:
- Elbow Plank x 1 minute
- Low flutters x 25 IC
- LBCs x 15 IC.
Recover, recover; 1 minute early has YHC had some phlegm issues. We covered 1.8 miles according to my Strava, but Bessie showed almost 3 miles; which was disputed by some. Lol.
NMM:
- On the second set of Murph exercises, instructions were "give it all you got". Had to stop BoarHog about 38 pullups in though…because we had to go brother! Assumed most (like YHC) would struggle to even get 10. Strong work. He said it was because he didn't Murph yesterday…but pretty sure he could've banged out dozens regardless.
- Hippie and Dr Seuss were blazing fast of some of the suicide type intervals. Strong work.
- The 4th "respect" out of this crew, Smores, also put in some strong work. Keeping the Q sharp as well…didn't start planking until YHC said "begin". Believe it was Hippie who joked he never fails to hear the "recover" part though.
- Strong work from Bessie. Coming out more regularly lately, nice. Keep posting, keep trying new AOs.
- Turncoat is just an athlete man. Expected him to get some rim on the basketball courts. YHC assumes that in college, in addition to being a great pitcher for his college team, Turncoat could also dunk on some fools.
- Mayhem, thank you for letting me lead today brother. Love that you've had a great variety of Qs at Viking lately, that's what it is all about; variety. Hopefully we visited a few places a little less common. Love your idea of hitting the trails a bit in the next few weeks when daylight is earlier; HC to that!
Enjoyed it gents, Turnpike.