Started with a pax count of 3 and wondered if we might somewhat mail it in, but as we were doing awkward lower back exercises for my PT, the fellas who had just clocked 7 miles arrived to join us. T-claps to AM-PM, Swiftie and Camelback for putting in work then looking for OT. Although they saw us just laying on our stomachs with blocks beside us when they arrived – they didn’t know what was about to transpire… They’d end adding another mile as we ran from one side of the track to the other between our 2 stations.
Here’s a look at my weinke:
Warm o Rama
Grab 2 blocks, head to track.
3 sets of lower back stretching and strengthening.
Farmer carry both blocks to one end. Leave a block, zampirini the other block to the other end.
End 1 = arms
25 IC of
Curls
Skull crushers
Shoulder press (audibles to 12 IC)
End 2 = back, legs
23 IC of
Squats
Lawn Mowers
McCalf-raises
Repeato
Threepeato
Return the blocks
MWAR
Thx to AM-PM for carrying my blocks back at the end. The fire in my back was raging at this point and as YHC types this on my phones I’m laying on my back on top of a heating pad and 800 mg of ibuprofen.
It was a sticky one out there this morning. Impressed with all the pax’s work.