Cobains for the late Backblast. Below is roughly what we did Saturday at The Estate.
WARM-O-RAMA:
- 2 short island laps including Quadraphilia, Karaoke, side shuffles, and high knees.
- IST x 10 IC
- Soybean farmers x 10 IC
- SLOW windmills x 10 IC
- Mosey to the track
The Thing:
- "4 corners" on the track which included dips, Mericans, Slow deep squats, step ups, and shoulder-touch Mericans
Everyone get a block for some Tabata work. There were 10 intervals of 1 minute AMRAP, with a generous 25 seconds of rest in between. Exercises included:
- Block overhead press
- Bent over block row
- Elbow plank
- Glute raise
- Block press
- Jump over your block
- Curls
- LBCs?
- Muhamed Ali's on your block
- Burpees
Recovery lap around the track. Return to the blocks.
- 1 person farmer carries 2 blocks a ways, while the other Pax did AMRAP squats, LBCs, Mericans. Then we circled up again for:
- Overhead press x 10 IC
- Bent over row x 10 IC
- Lawn mower x 8 each arm AMRAP
- Curls x 10 IC then hold in flexed position
- Might be forgetting a couple things here, Cobains.
Recovery lap around the lower soccer field. Circle up for a long Mary. (~10 minutes)
Mary:
- Calf, hamstring, quad, pigeon, and cobbler stretches
- A couple other stretches there isn't really a name for
- Low flutters x 20 IC ?
- Might be forgetting a couple things here, Cobains.
Recover, recover. We covered 1.63 miles according to Strava.
Moleskin:
- It was a light workout with lots of fun mumblechatter. But in the end, most importantly…
- …Camelback's Mom is doing better. We prayed for her continued improvement. And…
- …MQ Rooter's baby #2 arrived healthy over the weekend. Congrats my friend!