22 Pax at Man Maker Monday on a very humid first day of summer. Here is roughly what went down:
0500: Run standard with YHC, Jimmy Olsen, Dingo, Big Montana, and Cousin Eddie. Jimmy O and YHC kept it to a nice ~2 miles while the others got in 3 miles. Nice work.
0530:
WARM-O-RAMA:
- Static kettle bell hold over head
- Static kettle bell hold in flexed skull crusher position (Overhead: "No side straddle hops today?")
- Static kettle bell hold in flexed curl position
- Static kettle bell hold in deep squat position
The "very creative" thing: *
- 15 Burpees OYO + 1 KB swing OYO
- Front shoulder press x 10 IC
- Slow deep KB squats x 20 OYO
- Low flutters with chest press x 10 IC
- 14 Burpees OYO + 2 KB swing OYO
Lunge walk to the goal post because the Q already smoked himself to catch our breath. Jog back. About 50 yards each way?
- Lawn mowers non-dominate arm x 10 OYO + dominate arm x 10 OYO
- Slow deep KB squats x 20 OYO
- Low flutters with chest press x 10 IC
- 13 Burpees OYO + 3 KB swing OYO
Lunge walk to the goal post. Jog back.
- Skull crushers x 10 IC
- Slow deep KB squats x 20 OYO
- Low flutters with chest press x 10 IC
- 12 Burpees OYO + 4 KB swing OYO
Lunge walk to the goal post. Jog back.
- Curls x 10 IC
- Slow deep KB squats x 20 OYO
- Low flutters with chest press x 10 IC
- 11 Burpees OYO + 5 KB swing OYO
Lunge walk to the goal post. Jog back.
- Bent over rows x 10 IC
- Slow deep KB squats x 20 OYO
- Low flutters with chest press x 10 IC
- 10 Burpees OYO + 6 KB swing OYO
Lunge walk to the goal post. Jog back.
- Lawn mowers non-dominate arm x 10 OYO + dominate arm x 10 OYO
- Running out of time…
Mary:
- Elbow plank x 1 min including L / R arm holds
- LBCs x 25 IC
Recover, recover. We covered 0.66 miles according to Strava.
Moleskin:
- We prayed for Crocs' family.
- There was some confusion yesterday over who had the Q today, Cobains. Hopefully anyone who showed up expecting a Moses Q wasn't disappointed, though I'm certain his plan was likely more difficult and almost certainly more creative!
- Tried to get on Outlaw's good side by telling him my daughter has an appointment to see him about a back issue. Didn't work, still got punched! But the joke is on Outlaw, because he got a fist full of sweat. (Sorry, it was hot and extremely humid)
- Oyster's method of showing dislike is just as clever: He simply walked over (through?) YHC during one set of lunge walks. Didn't see it coming, should've had my head on a swivel.
- Good to catch up with Jimmy O and great to see you back at it bud! Enjoyed the 2nd F on the run.
- Speaking of back at it…Stray's fitness is coming along nicely and he Q'd what looks to be a tough workout on Friday.
- Sudz was prepared to use a dumbell but YHC had an extra KB. We're just glad you showed up either way to work.
- Sounded like a couple Pax were ready to punt Titan's basketball, lol.
- Jersey Boy is dominant in both arms and his testoserone levels are…high? Low? YHC only caught part of that mumble chatter, apologies.
- Bagboy with the tank top on a Monday? Is that even allowed?
- Big Montana with an all cotton shirt. YHC approves. Did Dingo and Cousin Eddie coax you into a full 3 mile standard?
- Appreciate the Holiday – Deep Dish – Little Professor clown car. Or did Little Professor drive separately?
- Bob Ross good to see you on the east side of town, our usual Monday hangout is Titan on the west side. Thanks for making the drive over.
- Didn't get to interact much with a few Pax – Frontier, Stromboli, Macbeth, Shaken, and Hat Trick. That probably means any mumblechatter was drowned out by Titan. But YHC did check on everyone's form and can confirm everyone had better form than YHC. Aye!
- Thank you Cobra Kai for the opportunity to lead. I will try to think of something more creative next time if you give me another chance! * Editor's Note: Probably won't be any more creative.
Appreciate the push today gents. Always a pleasure to lace them up with the men of F3 LKN.
Turnpike