On a chilly (~29 degrees) day at Mad Scientist, here is roughly what went down.
WARM-O-RAMA:
0530 – Mosey to…no wait whose truck is that? It was Topgun, and he was there for Stretch Armstrong; but appreciated that we circled back for him.
- Mosey to the playground across Gilead, including high knees, butt kickers, exaggerated long strides, Quadraphilia, and side shuffle L/R.
- Circle up, disclaimer given.
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow deep squats x 15 IC
The “Ladder” Thing:
We did some “ladders” today.
Ladder 1:
- Pax 1: 10 pull-ups + 10 knee-ups on bars
- Pax 2: Slow Deep Squats AMRAP
- Pax 3: Elbow plank
- Everyone rotate through all 3 stations.
- Repeato with 8 pull-ups + 12 knee-ups
- Repeato with 6 + 14,
4 + 16, 2+ 18 - We were smoked after 3 sets ^
Ladder 2:
- Pax 1: 10 Mericans + 10 slow deep squats
- Pax 2: LBCs AMRAP
- Pax 3: Low flutters AMRAP
- Repeato with 8 Mericans + 12 slow deep squats
- Repeato with 6 + 14
On 2 sets of steps we did:
- Crawl bear up first set
- Lunge walk to second set
- Bear crawl down second set
Mosey back to the deck. Said hello to the Stretch crew. We did:
- Pax 1: Bear crawl up one level, run back down
- Pax 2: Elbow plank
- Pax 3: Slow deep squats AMRAP
- Repeato.
- Repeato – again. (There's probably a better word for this, like "tri-peato" or something clever).
We had ~2 minutes for Mary.
Mary:
- Slow deep squats x 15 IC
- Shoulder touch Mericans x 12 IC
- Low flutters x 25 IC
Recover, recover. According to Strava, we covered 1.42 miles in various ways.
Moleskin:
- The Stretch guys graciously allowed us to join their COT. Of the 6 Stretch guys, 5 were "respects" and Toxic is getting close (49). We can only hope to be as fit into our 50s!
- Enron kindly sent some Edible Arrangements to his neighbor Popcorn when Popcorn and family were down for a bit. That's solid neighbor-ing right there but more importanly, solid F3-ing. Also the thought of it made us all hungry.
- Appreciate the opportunity to lead Popcorn. And appreciate that you've both taken on MQ duties. It is great to have some younger guys infuse some youthful energy into the role. Aye!