YHC ended up with today's Mighty Oak Q after having tweaked my back a number of weeks ago, causing me to postpone a Mighty Oak Q back in April. Kosar graciously allowed me to reschedule for today. I informed the pax during disclaimer that I was somewhat coming off IR, and hoped that someone would help me to my car if I overdid it again.
Anyway, here's how the morning went:
0500: Turnpike and YHC met for a 2.6 mile #Standard through Macaulay neighborhood. Have to say, I rather enjoyed the slightly shorter run than our usual 3 miles, especially with my being the Q today…. gave me a few extra minutes' rest before the workout and a chance to greet the pax as they rolled in. Thanks to Turnpike for suggesting that, and also for HC'ing to the Standard and beatdown today after our Tues am run.
0530:
Short jog around the parking lot to the usual MO warmup spot. Circle up, disclaimer. Explained to the pax (actually, after the SSHs below) that the theme of the day was combos of exercises we've all done, but perhaps not done together in some cases. I typically seek to try at least one thing in each of my Qs that I've never done before, but today was full of things I've never done before, which I suppose was a little risky in hindsight. Anyway…..
WARM-O-RAMA
- SSH x 25 IC
- Imperial Squat Walker x 10 IC
- "Windmill Soldier" x 10 IC
- Mericans with Peter Parker x 10 IC
THANG
Front of school:
- Bear Crawl weave around giant balls, with Merican x 1 at each ball
- Step-Ups on low planter walls with Squat on top x 10 each leg
- Wall Sit (People's Chair) 30 sec with arms extended to side, followed by Moroccan Nightclub x 10 IC
- Protractor on wall 20 sec, followed by Carolina Dry Dock x 10 IC while in Protractor position
Side of school (benches):
- Dips with Touch That Butt on each rep x 10 IC
- Bulgarian Split Squat with Calf Raise x 10 OYO each leg
- Burpee followed by Apolo Ohno each leg x 10 OYO
- Derkins with Peter Parker x 10 IC
Back of school (bus lot):
- Bear Crawl Suicides (3 bus parking space lines)
- Lunge Walk Suicides (3 bus parking space lines)
- Regular (Run) Suicides (3 basketball hoops) with increasing Mericans (5-10-15)
- Quadraphelia Suicides (3 basketball hoops) with increasing Squats (5-10-15)
Playground:
- 1 x Pull Up followed by 1 x Burpee (x 10 OYO)
- Al Gore with arms extended wide 20 sec, followed by Seal Claps x 10 IC
- Muhammad Ali with Overhead Claps x 15 IC
- 1 x Merican followed by 4-count Mountain Climber (x 10)
Back to front of school (recycling 2 exercises prior to Mary):
- Step-Ups on low planter walls with Squat on top x 10 each leg
- Wall Sit (People's Chair) 30 sec with arms extended to side, followed by Moroccan Nightclub x 10 IC
Back to cars for Mary:
- WWII Situp with Crunchy Frog on each rep (x 10)
- Low Flutter with Low Dolly (8-count x 10 IC)
- Rosalita with the W (8-count x 10 IC)
- Makhtar N'Diaye with 4-count J-Lo on each rep (x 10 OYO)
Finish with 5 burpees OYO.
Recover, recover.
MOLESKIN
- Thanks to the pax for humoring YHC and allowing me to throw so many janky combos at them this morning. I tried to come up with ones that I thought might work okay, but there were certainly a few throw-aways. Windmill with Toy Soldier wasn't great, and Protractor with Dry Docks was not much fun.
- Cobains for the bear crawls in the bus lot. I'd forgotten how gravely that lot is, and I don't think many (if any) pax had gloves this morning. My hands are still recovering.
- Turnpike deliberately disobeyed instructions on the suicides, claiming "I'm not going to be part of [YHC's] system." Even got another pax to follow his disobedient lead. Thinking he may have spent some time in the corner of the classroom / in detention back in the day.
- It is tough to come up with workouts that appear to make Rico work hard at any point. The man makes everything look easy.
- Great to meet POS this morning, although thinking we've gotta either change that name or expand it to reflect what it actually stands for, as opposed to what one assumes it stands for upon hearing it. (C'mon, Estwing!)
- Glad to hear that Roadie is finally on his way home from Germany after being stuck there for the past 10 days. Safe travels, brother.
- Thanks to Kosar for the opportunity to lead. We missed you this morning, brother – hope all's well.
- Thanks as always to Auto and Eeyore for the EH back in June 2016. I'm forever grateful.
Aye,
TC