I am missing someone who ducked out of the COT….sound off if you know who it was. On the backdrop of a gorgeous August day, 11 PAX joined NightRanger for A NiteStick beatdown. Estwing had asked for mercy and to avoid legs, so I gladly obliged. Roasted Shoulders, Aisle 1 please.
As an added benefit, Mr Holland had free drinks from 2-7 an joined us as Assistant to the Q and Official Form King. To say hilarity ensued is selling the evening short…
Warm O'Rama
20 SSH IC
10 Mericans -4 slow with low hold, 4 fast, and 2 slow with a low hold
Follow the sandbag joggie jog from the first floor to the top deck where the toys await
The Main Thang
Two rounds of each exerices – AMRAP:
R1: 60 seconds on, 30 seconds off
R2: 40 seconds on, 20 seconds off
Exercies:
- Weighted Jump Rope
- Curls – 25 or 30 lbs db
- Resistance band back pull
- Ab roller
- KB Squat with 30 lbs
- Battle Ropes
- Resistance bands X Shaped pull
- Hamstring curls on the large exer-ball
- Dixie Hammer with 20 lbs body ball
- Bosu ball plank
- Slams – 30 or 40 lbs slam balls avail
- Chest press 40 or 50 lbs db avail
?In between R1 and R2, the team did a tight circle and performed the following:
1. Plank – Merican circle where we passed the Sandbag – first left the nright – and did a merican in a complete circle – if I saw a knee touch the ground then we did a group Merican
2. Mobility moment ?- down dog, up dog, pigeon
The Nekked Man Moleskin
- Mr Holland was full on Sargeant Hulka from Stripes with lots of encouragement to everyone and then a nice nap at the end of the workout
- Nice to meet Deadhead and some new crew members who haven't been in a Tabata workout
- Estwing said it was a balanced day as his morning AO was all legs and we were all upperbody
- Pitstop and Something "attacked" the effort "with little complaint" (cough cough)
- Camelback is filing a harrasment suit on behalf of all humped creatures due to Mr Hollands ?support?
- Prison Break and Bush were pushing hard. Bush was fatigued from the standard but PB was overjoyed to be out of the house and working out
- Carpetbagger crushed the weights like hulk throwing cars around
- Jaw expressed his shear love of jump ropes and wished more AOs used skipping for fitness (thats a lie)
- I enjoyed the time in the workout where all mumblechatter stopped and focused work took every breath of the Pax to keep pushing
- Jenny Joined us at Main Street Tavern and tacos