Editor's note: I am never going back to The Estate. As Vandelay explained, the thermometer on his car was toggling between 32 and 33 degrees with a steady rain/sleet/slush load of garbage coming down. And for some reason, I think 32 and freezing rain may be the best weather that I've ever had there. Anyway…back to your backblast.
Warm O'Rama
- SSH x12 IC
- Dip-flip-incline combo ladder up to 6 IC
- Squat-step up on bench combo ladder up to 6 IC
- Everyone is warm, and Mini-me is expelling Turkey Flatus – lets get down to business.
The Main Thang
- Round 1 – The Pax on the battle ropes is the "timer" – that Pax does the prescribed number of exercises while everyone else does AMRAP – 3 Rounds through all exercises
- Battle Ropes – 30 Two handed slams while doing SSH
- 20lb Med ball – WWII Sit up with an overhead press
- 35lb KB – KB Swings
- 30 Slam Ball (which was frozen by the way) – Slam and squat pick up
- Bosu ball – High plank
- Brief Interlude – Use resitance bands as directed
- Two handed lawn mowers X10 IC
- Squats X12 IC
- Round 2 – The Pax on the battle ropes is the "timer" – 3 Rounds – you get it by now, or you don't
- Battle Ropes – 50 Single Arm Slams
- 20lb Med ball – Cross body chop with a squat
- 35lb KB – Russian twist
- 30 Slam Ball – Side to side slam
- Bosu ball – Low plank
- Brief Interlude – Use resitance bands as directed
- Hip bridges with a scallop leg X10 IC
- On all fours – single leg kick back X10 IC each leg
- Squats X10 IC
- Round 3 – The Pax chose jum rope over the soaking wet and getting heavier battle ropes. Then Mini-Me broke the jumpropes, so we went back to the ropes
- Jump Rope for 1 Round, then…Battle Ropes – Guys with rhythm did 30, guys without did 20 – Reverse lunge battle rope slams – dealers choice on single arm or double
- 20lb Med ball – Step up on bench with an overhead press
- 35lb KB – Single shoulder KB walk with weight facing UP!
- 30 Slam Ball – Lunge and slam – you're welcome F3 Nation!
- Bosu ball – Plank with whatever you have left
- The last interlude – "What's New Pussy Cat" – Pax holds Al Gore during Tom Jones' rendition of Whats New PC, and does a burpee every time he utters the 'What's New Pussy Cat"
Recover, recover.
The Nekked Man Moleskin
- 9 Lives and BEP started at Excelsior and just kep going – 10 miles in this awful weather and they kept their pace sub-10. T-claps gents.
- TP and Vandelay did a solid mosey for an hour during Exclesior. Those crazy dudes came back like drown rats. Frankly, it made my uncomfortable seeing how cold they were.
- Mini-me had strong mumblechatter until he figured out that the hammer was down. He recovered occassionally to bring the noise.
- Turnpike was so excited by Tom Jones and the variety of work that we will overlook his rhythmic capabilities on the battle ropes.
- Vandelay was puttin' in work. Just straigt work – no quit – no taking an exercise off. It was great to meet you Vandelay. I'll try not to be a stranger on the West Side. (NiteStick's first rule of F3 – Q's lie)
- Tantrum showed up for Excelsior and wisely went to some place warm. He returned to bring it for The Estate. Tantrum's rhythm improved greatly on the battle ropes but he appeared to want very little to do with the slam ball (thats not a critique – I agree with the observation)
- Mini-me and Tantrum tried to play an ill-fated game of catch with the slam ball. No injuries were reported on the butt hurt form.
- The music today was ok. Sometimes you win on random and sometimes you come out nuetral. That Sony speaker makes things fun during a workout where the Pax is just crushing their core and shoulders.