12 pax were forewarned that today was leg day at #TheMightyOak, and were not deterred. Here's what they did:
0500: YHC, Auto, DonHo, and Lego ran a medium-paced 3-mile #Standard through the streets of Macaulay. Lego paced the group to a brisk last half-mile.
0530: Mosey around parking lot in the opposite direction than we typically mosey at TMO.
Circle up in the usual spot. Disclaimer.
WARM-O-RAMA
- SSH x 25 IC
- Slow Squat x 10 IC
- Toy Soldier x 10 IC
- Willie Mays Hayes x 10 IC
- Slippery Dip Can x 10 IC
- Step-back Lunge x 10 each leg OYO
THANG
Mosey to YHC's car, pop the trunk to reveal bricks. Each pax grabs 2 and heads to the planters at front of school.
- Step-up w/ bricks x 10 each leg OYO
- Touch That Butt w/ bricks x 10 OYO
- Dips x 10 OYO
Plank and wait for six, then group lap.
Repeato above, but increase reps to 20.
Plank and wait for six, then group lap.
Repeato above, but increase reps to 30.
Mosey to wall with bricks.
- People's Chair 30 sec
- People's Chair 30 sec w/ AMRAP brick press
- Mericans x 20 OYO
- People's Chair 30 sec
- People's Chair 30 sec w/ AMRAP brick curls
- Carolina Dry Docks x 20 OYO
Mosey back to planters.
- Step-up w/ bricks x 10 each leg OYO
- WWII w/ bricks x 10 OYO
- Mericans x 10 OYO
Plank and wait for six, then group lap.
Repeato above, but increase reps to 20.
Plank and wait for six, then group lap.
Mosey to parking lot, start at curb, facing another curb.
- Walking lunge w/ bricks to opposite curb
- Calf raises on curb w/ bricks x 10 OYO
- Walking lunge w/ bricks back to original curb
- Calf raises on curb w/ bricks x 10 OYO
Repeato above.
Mosey back to YHC car and replace bricks. Circle up for Mary:
- Mason Twist x 15 IC
- Suzanne Somers x 10 IC each leg
- Glute Bridge Walk-Out x 10 OYO (Perrier hat-tip)
- Homer-to-Marge w/ Low Flutter x 25 IC and Low Dolly x 10 IC (DonHo led – pax requested)
Recover, recover.
MOLESKIN
- Thanks to the Mighty Oak pax this morning for abiding another week of step-ups. Wanted to work them in in ongoing preparation for and to help promote #Chad1000x WIB that Lego will be leading at #DragonSlayer on 11/11. That WIB consists of 1000 step-ups, can be performed slick (no additional weight) or with 20# (or more) weighted ruck or vest, and will be a ~1 hour workout.
- Lego step-ups last week with 30# blocks were tough. Brick version this morning wasn't as bad, but after 180 reps, can tell that 1000 reps will be a worthy challenge, with or without additional weight.
- Always a great group at The Mighty Oak with lots of regulars. Kosar was out in front again today.
- Thanks to Kosar for the opportunity to lead this morning. Next opening on TMO calendar is in late November. If you've not Q'd at TMO in a while, consider signing up and supporting new MQ Kosar. Fresh off his VQ, Tammy Faye sounds ready to scoop up a Q.
- Solid coffeeteria post-workout for YHC and Roadie.
- Thanks as always to Auto and Eeyore for the EH in June 2016…. I'm forever grateful.
Aye,
TC