7 pax laddered up and down at The Blender.
0500: YHC got set up for the workout, then took off on a 2.25 mile solo Standard.
0530: 6 pax ready to go with their bells. Scrappy queued up the tunes. Circle up. Disclaimer.
WARM-O-RAMA:
- SSH x 20 IC
- Toy Soldier x 10 IC
- Squat x 10 IC
- Merican x 10 IC
THANG:
Truck pulls up as we are finishing warmup. Driver does not immediately exit. YHC: "Is that another pax?" Pax: "Don't think so." Mosey over to islands on left side of church. Turn around to find driver of truck running toward us…. it's Foosball! He joins us and brings our number to 7.
YHC instructs pax to leave their bells in middle of one parking lot lane, then cross over to middle of next lane. Start in middle of that lane with 5 reps of two exercises – Burpees and WWII situps – then run to end of lane and around to next lane, stopping at bells for 5 reps of two exercises – KB Curls and KB Swings. Continue running in same (counterclockwise) direction between the two lanes, laddering up reps by 5 to 25, then laddering back down to 5 (i.e. 5-10-15-20-25-20-15-10-5).
At end of each lane are two 30# coupons. If either coupon is available as you are running by, stop and grab it and do 5 overhead presses. If both are in use, you can run by.
First pax to finish ladder instructed to link up with pax who are still going and finish up with them, until all pax done.
Had a few minutes left, so we did a mini-ladder – Mericans and Apolo Ohnos in first lane, KB Skullcrushers and KB Sumo Squats in other lane. Reps 5-10-5.
Recover, recover.
MOLESKIN:
- Excellent work by the pax this morning. We passed on Mary to do the mini-ladder. Pax were moving and working hard until the clock hit 6:15.
- Pax did total of 125 reps of each exercise (Burpees, WWII situps, KB Curls, KB Swings) in first ladder, then 20 reps of each exercise (Mericans, Apolo Ohnos, KB Skullcrushers, KB Sumo Squats) in second ladder. Total of 580 reps between the two ladders, plus however many overhead presses each pax did with the 30# coupons.
- YHC found it difficult to avoid the coupon reps. Only ran by one time when both coupons were in use. On a few occasions, Qbert saw YHC approaching and quickly finished up his coupon reps to ensure YHC couldn't run by. Ha.
- Scrappy and Qbert set the pace this morning. Qbert was also working with a big KB. Not sure how big, but it was a good bit larger than YHC's 30# bell. Nice work guys. Eeyore, Rooter, Crocs, and YHC were in a tight pack behind the two leaders.
- Great to have Foosball out with us this morning and putting in hard work. Keep it up, brother. Workouts won't get easier, but promise you will get stronger.
- Eeyore has Mighty Oak Q tomorrow before heading out of town for rest of June. Firestone has a birthday Q at Dragon Slayer at GCC on Thursday.
- Thanks to Two Buck Chuck for the opportunity to lead today. Thanks as always to Auto and Eeyore for the EH back in June 2016. I'm forever grateful.
Aye,
TC