11 PAX gathered in the chilly morning hours this day, some coming off a late run River Rat, while others emerged fresh from the cars, ready to greet the workout ahead with open arms. Here's what we did:
Warm-o-Rama:
Mosey to upper basketball lot for SSH, Cotton Picker, Windmill, Imperial Storm Trooper
Descend from the windy plateau and down to the track.
The Thang:
Two laps of running in two lines where the person in the back sprints to the front (I don't want to get into any political trouble by naming it). On the first lap, back PAX drops for 4 burpees and then sprints to the front. Second lap, 5 squats.
Mosey to picnic tables for step-ups by 20 each leg (keeping one leg up on the bench at all times – Captain Morgan step-ups??)
Mosey to parking lot
DORA-style with partners
– 100 Mericans
– 200 Standing Lunges
– 100 Carolina Dry Docks
Pause for some curb dips and "curbicans"
-200 Squats
Mid-way Mary break
LBC x 20
Crunchy Frog x 15
Mosey to picnic tables for Incline Mericans x10
Lunge walk to first island
Crab walk back
Run a lap around the parking lot
Mary:
Low Flutter x20
Low Dolly x15
Pillow talk x10 each
Pretzel crunch x10 each
Dying cockroach x15
WW2 x12
LBC x20ish
Recover, Recover
Moleskine:
– Talkative group – not sure the PAX could hear me all the time over the mumblechatter (mainly Frogger), so you probably won't know if the backblast is accurate either
– Tantrum tried for 40 minutes to get me to believe it was a 45 minute workout, but Rooter kept me straight — glad you were there — maybe. 45 would have beek ok…
– Strong work from the PAX – I have been off for a few weeks so wasn't at my best, but hopefully it was good enough to get you a workout
– Frogger announced the Christina Latini Memorial 8k coming up March 28; come run it or volunteer; Speed for Need is also an option.
– Thanks to Rooter for taking us out, and thanks to all for coming out and working out with me. I need to make it back to The Estate more often.
Waffle