0500: Link to River Rat 10k backblast here.
0600: Link to Excelsior backblast here.
After all that fun there was still one more workout on this end of summer Saturday. Here is roughly what went down at 0700 at The Estate:
WARM-O-RAMA:
- Mosey to the highest soccer field. Circle up, with disclaimer including "1 of the Pax hasn't even returned yet from the last workout I led".
- Smurf jacks x 10 IC
- IST x 15 IC
- Dwight Schrutes x 15 IC
The Thang:
(Any resemblance to the Week 1 #IPC was a coincidence)
- Hand release Mericans x 10 IC
- Heel raises x 20 OYO
- Squats with "2 scoops throw" x 30 IC
- Big Boy situps x 40 OYO
- Lunges x 50 OYO (25 each leg)
Recovery lap around the soccer field.
- Man-maker-Mericans x 10 IC
- Heel raises x 20 OYO
- Squats with throw x 30 OYO (YHC was informed the IPC was actually a jump squat. *finger* < my reaction once again to the IPC
- Big Boy situps x 20 OYO
- Lunge walk to the end of the grass
In other words, we kind of – sort of – almost did like 40% of the IPC, but without all the annoying Burpees and taking liberties with the squats apparently and not doing the "Hand release RELEASE" Mericans because they hurt. So…maybe we did more like 10% of the IPC, lol.
Mosey to the lines near the basketball courts behind the school for:
- Run to the 4th line, 5 squats OYO
- Run back to the 0th line, 10 single count low flutters OYO
- Repeato to the 8th line, 12th line, 16th line, etc.
- Run to the last line, 5 squats OYO, then front leaning rest for a bit.
Mosey to the pull-up bars for:
- Knee-ups x 15 OYO
- Slow deep squats x 15 IC (Think we did these?)
Mosey to the wall for:
- Wall sits with air squats and touch them heals x 15 OYO each
- Recovery lap around the track
- Some Pax stretched for a bit, others ran another lap at this point
- More stretching, then a Vote:
Option A: Some block work then Mary.
Option B: Some ulimate frisbee football.
Pax choose Option B. We played that for ~15 minutes. Mosey back to my car for Mary.
Mary: (To Kid Rock's "Cowboy")
- Crunchy frog x 15 IC
- LBCs x 15 IC
- Low flutters x 15 IC
- Slow deep squats x 15 IC
- Elbow plank until the end of the song, about 90 seconds before 0800!
Recover, recover. According to Strava we covered 1.95 miles.
Moleskin:
- We lost 98 Degrees to Mighty Jungle but we stole Camelback from them, so take that Mighty Jungle! Strong work today bud.
- Appreciate Burning Bush and Rooter doubling down with me. Actually, Rooter strained a calf a bit and had to walk the last mile back. Not a very cool thing to leave a man behind but he had assured Burning Bush he was good. Thanks Rooter for bringing the frisbee and cones and heal up!
- There were a few HCs in the Incognitians Slack channel but only Calypso showed. Appreciate you coming out my dude! We all agreed the #IPC was kind of dumb this week. Calypso did waste much time and energy covering YHC in ultimate frisbee, since I was basically a slug by that point in the morning.
- Freedom and others are doing some kayaking tonight. Reach out to Freedom / Swanson if interested. 66 has kindly offered to lend a kayak or 2. Also, have a good trip today bud.
- Vandelay is coming back from injury. YHC and others assumed he would maybe take it easy in ultimate frisbee. No way, that dude was un-cover-able. He's been apparently practicing full time since his injury, who knew? He also kindly took the Q for The Estate for next week.
A great morning, as usual with these gents. We look forward to more #DoubleDowns and #TripleDowns as the weather starts to finally turn to fall.