5 of the speediest skaters in all of Isotope did no burpees and a bunch of Apolo Ohnos at The Sword. 1 was actually a former pro speed skater. Here is their story:
0500
YHC met The Standard for ~3 miles
0530
WARM-A-RAMA:
Dynamic warm up
Disclaimer
SSH x 25 IC
IST x 10 IC
Long snapper x 10 IC
THE THANG:
Grab a block
Curls x 10 IC
Apolo Ohno x 10 OYO
Block press x 10 OYO
Squats x 10 OYO
Skull crushers x 10 OYO
Lunges x 10 OYO
Put the blocks back
Mosey to the Box
People’s chair
Apolo Ohno x 10 OYO
Air press x 25 IC
Squats x 10 OYO
Balls to the wall
Lunges x 10 OYO
Mosey to the fire place
Incline mericans x 10 OYO
Dips x 10 OYO
Apolo Ohnos x 10 OYO
Derkins x 10 OYO
Squats x 10 OYO
Dips x 10 OYO
Lunges x 10 OYO
Mosey to the stairs
One step at a time up; get back down
Two steps at a time up; get back down
Hop up on one foot up; get back down
Hop up on the other foot up; get back down
Bunny hop with two feet up; get back down
Grab a rock
Curls x 10 IC
Apolo Ohno x 10 OYO
Block press x 10 OYO
Squats x 10 OYO
Skull crushers x 10 IC
Lunges x 10 OYO
MARY:
Homer to Marge
Low flutter x 25 IC
Low Dolley x 10 IC
Mobility minute
LBCs x 15 IC
Recover recover
COT
STORYSKIN:
There were tales of Hooters, the pax closest to the Olympic dream in speed skating, and the best grocery store chicken tenders. The Sword literally had it all this morning except exercises in cadence. There are mornings meant for all exercises in cadence and then there are mornings when the stars align and Etch and Qbert post on the same morning at the same AO. Or was that the Falcon 9 launching again. It may have been Jesus. We'll never know.
The Force was there drinking what could only be coffee. He was delighted to squat without holding a weight surmizing it is the best version. Perrier probably agrees. He is quickly losing that ugly moniker that has followed him his entire F3 career. His squats were low and slow this AM. Strong. Just the mention of a squat brought out Qbert's rage for deadlifts although it was hard to hear over the Inspector Gadget theme song. We jumped the rock. Thats not listed above but an important excercise when you tour The Sword.
Remember the bear crawl course? Yeah we remembered it today and wondered if it is still in tact. Qbert insists it is ready for the running complete with an RC track…no no no that is the prayer garden brah. Same same.
Thanks for the opportunity to Q The Sword Enron. Most importantly, thanks for the pax for showing up and making it awesome. There are lots of disppointed pax that FS today because they were worried we would do burpees for 45 minutes and they hate The Murph. Not the Matt Murphy Murph…just the regular one. Good news is there is always tomorrow. Now go do something awesome for someone that needs it most. Until the next time…
DH