3 men awoke on a moist Tuesday morning, denying both the fartsack and Cantorre for a 0445 jaunt around the #RaceCity proper. They managed to avoid, mostly, the ice storm of the century promised only 24 hours before although they did find their expensive bookbags extensively rained on for 45 minutes.
At 0520, they returned to find one more sadistic individual. The 4 of them started crisply at 0530 only to be joined by one more PAX who came in hot off the mean streets of Mooresville.
i care about your fitness. and your angus. ensure you have adequately peppered your angus before serving.
Warm-O-Rama
As if slipping and sliding during the ruck wasn't enough we employed the following to get our hearts-a-pumping:
- SSH x 100 IC – Yes in cadence.
- Soybean farmers x 15 IC
- ISTx x 15IC
- Squats x 10IC
- Mountain climbers x 15IC
Thang-o-saurus Rex
Some had KBs, one had a sandbag, and cupcake had is pet rock. The rock needs a nickname. 3 of 5 of us will participate in the ultimate CSAUP in April, so the plan was to smoke the shoulders, hit the big back muscles and work in some legs.
All exercises done in cadence to somewhere in the 10-15 rep range (except Zamparini).
- Shoulder press
- Zamparini
- Front raise
- Upright row
- Shrug – single arm
- Bent over row
- Curls
- Skull crushers
- KB Swings
- Single leg deadlifts
- Sumo Squats
- Apollo Onos
- Chest press (on 6)
- Pullovers (on 6)
Repeato! Except less reps and drop a couple exercises here and there.
Mary, Mary quite Contrary
- Single leg hello dolly x 15ish
- Single leg rosalita x 15ish
- Single leg freddy mercury x 15ish
- Sinlg leg flutter kick x 15ish
Flapjack legs! Recover, recover.
Ye Olde Thyme Moleskin
- Awful lot of rucking from our friend Hummer. The #fomo is strong with this one. Look for him at a bookbag party near you?
- The #RuckStandard was beset on all sides with slipping to and fro on icy sidewalks. We took turns almost biting it, however, cupcake really did almost take an L, but due to swift action, landed lovingly in Hummer's arms.#tailasoldastime
- YHC almost careened off the side of an icy road en route to this workout. I care about your fitness so much, I'm sure I would've made it even if I crashed.
- We began SSH's not really expecting to go very far. But then we waited for I think LW at around 30 so we kept going. Suddenly, Davey Crockett pulls in and we're up over 60 waiting for him. He took his damn sweet time getting out of the car until finally Cupcake yells, "LET'S GO!". He joined around rep 80 so we finished out at the century mark.
- KMOA'd sufficiently this morning. I hope you enjoyed it as much as I did.
Always my pleasure to lead you fine individuals,
-Pierogi