It was chilly this morning, but not chilly enough to prevent 8 pax from getting their weekly beatdown in at The Estate.
Pre-Estate:
- Turnpike for a solo #RR10k
- Turnpike led 5 pax at #Excelsior (Freedom, Snake Eyes, Tantrum, YHC)
Yep, Turnpike with yet another #TripleDown. Impressive. Snake Eyes with the #DoubleDown, also nice work.
0700: Go time.
Mosey around parking lot and circle up. Disclaimer.
- SSH x 25 IC
- Good Morning x 10 IC <—- Rodeo was a fan
- Imperial Squat Walker x 10 IC
- Toy Soldier x 10 IC
- Willie Mays Hayes x 10 IC <—- Turnpike claimed these are "Side Power Lunges"
Mosey over to YHC's car. Pop the trunk to reveal a ton of bricks. Each pax grabbed 2 and we headed to the field inside the track.
Circle up for Brick Webbs – start with 1-1 and go up to 8-8. Typically we'd do 1-to-4 ratio here, but didn't want to smoke pax shoulders right out of the gate.
Leave bricks and line up behind YHC in second lane of track. Commence run. Last pax drops off, completes THE burpee, and then runs to the front of the line. Continue around track until we complete 2 laps. Each pax got ~4 total burpees.
Back to bricks. 30 sec AMRAP of the following with bricks:
- Front Arm Raise
- Lat Arm Raise
- Tricep Kickout
- Squat
Bricks down, short stretch break. Then 30 sec AMRAP of the following with bricks:
- Regular Curl
- Angled Hammer Curl
- Skullcrusher
- Squat
Bricks down, stretch. Then pick bricks back up and repeato both sets of 4 brick exercises, with stretch break between.
Bricks down, back to track. This time, pax line up shoulder to shoulder, i.e. one pax in each lane. Commence run around track at same speed. Pax in inside-most lane drops back and runs to outside-most lane, while all other pax shift left. Continue in this manner until we completed one lap. (This was rough at first, but we figured it out halfway through, with pax calling "SHIFT!" as they rotated to the outside.)
Back to bricks, carry bricks to hill next to track for 11s.
10 Brick Squats at bottom, 1 Brick Press at top. Subtract and add per usual until 1 and 10. One pax whose name rhymes with "Purntike" didn't follow Q's directions and instead did 10-10, then 9-9, etc., down to 1-1. (Not surprisingly, pax still all finished at the same time.)
Mosey with bricks to parking lot. Circle up at end of lot. 30 sec AMRAP of the following with bricks:
- WWII Situp
- American Hammer aka Mason Twist
- Low Jacks**
- Plank with Row**
(** Hat tip to YHC's M, who mentioned doing these the other day. YHC stole 'em for this morning.)
Bricks down. Short lap around lot. Back to bricks. 30 sec AMRAP of the following with bricks:
- Breakdancer
- Shoulder Touch Merican
- Freddy Mercury with bricks overhead
- Rocky Balboa with bricks overhead
Bricks down. Short lap. Repeato both sets of 4 brick exercises with short lap in between.
Bricks down. Couple minutes remaining, YHC asked the pax to lead some Mary:
- Low Flutter x 15 IC (Turnpike)
- Oblique Crunch x 10 IC each side (Carpetbagger)
- Burpees x 7 OYO (Goodlife)
Recover, recover.
MOLESKIN:
- Thanks to Rooter for the opportunity to lead the pax this morning. It was chilly, but we had a good time, followed by some solid coffeeteria afterwards at NY Bagel. Missed having MQ Rooter there, though. Heal up, brother.
- Lot of aubibles by the pax this morning. Q chooses to believe that it was because workout was too challenging, not because workout was too stupid.
- Carpetbagger rolled in with Sparky who didn't leave his side all morning. Stuck so close to CB, in fact, that CB had to modify exercises so as not to hit him with a brick.
- Goodlife tried to kill us all with his pace on the first run around the track. Thankfully 66 got us straight once he got in front.
- Hill we did 11s on was dicey, especially on the descent. Think someone mentioned that Camelback had taken a spill there before, but looked like the pax came away unscathed this time.
- Thanks to the pax for humoring YHC with my brick workout on a chilly morning. I know it's tough to hold onto them for too long in those temps, so tried to give us some regular breaks.
- Polar Bear is NEXT WEEK. 7:30am launch Feb 6 at Latta Plantation. Don't have a team? No problem – show up and you'll be added to a team. Not sure what Rooter plans are for next week's Estate, but no Q signed up currently, so it's possible it will converge with the Polar Bear. Stay tuned.
- Thanks as always to Auto and Eeyore for the EH in June 2016. Forever grateful.
Aye,
TC