YHC was sitting out by the fire, grilling some dinner Sunday night, when a call for help was received. The Force had the Q for Arnies the next day, and was still sick. Rather than get sicker or get any Pax sick, he stayed home from school. That left a Q spot open, so I grabbed it and started thinking of today’s workout. This is what I came up with on short notice:

Disclaimer

Mosey to the bottom of the parking lot for the warm up

Slow Windmill

Dwight Shrutes

IST

Toy Soldier

Time to get going

Mosey to the Bridge of Pain

Everyone up for Bridge Mericans 10 IC x 3 rounds

Bridge Dips 10 IC x 3 rounds

Mosey back to the parking lot and detour to the pull-up bars for our first Stationary Ladder. This consisted of 10 squats to 1 pull-up; 9 squats to 2 pull-ups… That was as brutal as a Murph as there was no break and 55 pull-ups is never easy.

Mosey to the top of the parking lot to grab some blocks for more stationary ladders. 

On your six for 10 legs lifted over block to 1 block chest press; 9 to 2…

Next Ladder was Curls to Overhead Press 10-1; 9-2…

Our arms were shot after the Mericans, Pull-ups, and presses so we moseyed a lap

Next Ladder was American Hammer to low flutter 10-1; 9-2…

Mosey a lap

Mary

Glute Bridge

Airstream’s Hammies to Heaven (downward dog and lift your leg up behind you alternating legs)

Pigeon

Moleskine

Great to see everyone pushing themselves today. I avoided most of the running to focus on blocks and pull-ups, and Mericans, the Pax didn’t falter and pushed through. We learned Bridge Mericans are very painful, as are straight pull-ups without a break. The stationary ladders are also difficult. All in all, a tough way to start the week and we are all better for doing so. 

Sign up for the Christina Latini 8K to run, walk, ruck, or if you can’t, volunteer, and spread the word

Until Next Time I SYITG

UM