YHC failed to secure a Q for this morning's Arnie's Army, so I took it myself. I also got the pb out a little late on Sunday evening, and wasn't sure how many pax would show.
After running a solo short (2.25 mile) #Standard, I returned to the AO, where I would soon be joined by three of F3 LKN's fittest. Was definitely feeling the pressure to deliver a worthy beatdown. Here's what we did:
1.5 laps around Arnie's parking lot. Circle (or square) up.
- SSH x 25 IC
- Imperial Squat Walker x 10 IC
- Willie Mays Hayes x 10 IC
- Carrot Puller x 10 IC
- Merican x 10 IC
THE THANG:
All pax grab 2 blocks from the block pile and return to parking lot. Partner up.
Round 1
- P1 farmer's carry both blocks around cone located ~ 30 yards away
- P2 block curls
- Flip-flop upon P1 return
- Repeato until combined 200 curls
Round 2
- P1 Louis Zamperini block around cone
- P2 dips between two blocks
- Flip-flop upon P1 return
- Repeato until combined 200 dips
Round 3
- P1 Lieutenant Dan (left leg lunge, right leg lunge, squat) to cone and back (~15 yards away now)
- P2 block skullcrushers
- Flip-flop upon P1 return
- Repeato until combined 200 skullcrushers
Round 4
- P1 block shoulder carry around cone (back to ~30 yards away)
- P2 WWII situps
- Flip-flop upon P1 return
- Repeato until combined
200100 WWII situps (audibled)
Round 5
- P1 block curl carry around cone
- P2 block chest press
- Flip-flop upon P1 return
- Repeato until combined 200 chest presses
Replace blocks and return to parking lot. Each pax grab two cones and circle (square) up for agility work.
- 30 sec clockwise run around one cone
- 30 sec counterclockwise run around one cone
- 30 sec side shuffle back and forth between two cones
- 30 sec figure 8 run around two cones
- 30 sec run from first cone up to second cone, then backpedal to first cone
- 30 sec hop around one cone
Replace cones and circle (square) up for round robin of Mary:
- Low Flutter x 25 IC (Turncoat)
- Mason Twist x 15 IC (LEGO)
- Jackknife LBC x 10 IC each leg (Tuffy)
- Burpees x 25 OYO (Uncle Rico)
Recover, recover.
MOLESKIN:
- Always an honor and a pleasure to be able to lead the pax at Arnie's Army, especially a group of beasts like we had this morning. Hope that the pax got what they came for.
- I typically try to deliver a bit more balanced beatdown than what I gave the pax today, which seemed (at least to me) to be pretty arm-heavy. Don't know about the rest of the pax, but I was especially smoked after the dips and skullcrushers. Even Mary was tough today. Jackknife LBCs were no joke, and Uncle Rico really finished us off with the 25 burpees. I'm gonna feel it all day.
- Arnie's calendar is currently wide open in December, but it may not be for long, as both Uncle Rico and Tuffy may be taking some dates, and YHC had already reached out to Scrappy about taking a Q sometime as well. Looking like I'm going to be getting my butt kicked on Monday all month long (but all good — I need it).
- We lifted up some pax and families who have been dealing with illness recently. Hoping for quick and full recoveries.
- Thanks as always to Auto and Eeyore for the EH in June 2016 – forever grateful.
Aye,
TC