MOLESKIN
As always (when I remember the shovel flag) we opened with the Pledge of Allegiance.
Turnpike issued a disclaimer that he would give it his best effort since he ran the River Rat 10k twice and then did Excelsior before doing this workout. He did not short cut any part of the workout…do not mess with this man.
Tantrum did the River Rat 10k once and then Excelsior before doing this. Another impressive effort as he did not short cut the workout either.
Freedom commented on the lack of creativity in my choice of warm-up exercises so I pulled out the single leg squat raises that I saw on YouTube last night when I was looking for exercises to strengthen my hips and glutes for running. It proved to be challenging for most of the pax include YHC in terms of balance.
The running around the track provided plenty of opportunity for both competition and fellowship during the workout. I thought I could catch Toxic when he took off after the chest press but I forgot that he is deceptively fast and 1/8 mile was not enough to close a 20 yard head start.
It's always you versus you and it seems that all in attendance got something out of it.
As always, it's an honor to Q at The Estate. Join us next week as Freedom takes the Q to commemorate his 5 year anniversary with F3!
Professor
WARMORAMA
Side Straddle Hop x 20 IC
Imperial Storm Trooper x 20 IC
Single leg squat / raises – 12 each leg
Windmill x 15 IC
Toy Soldier x 15 IC
THE THANG
Mosey to rock pile. Grab a rock to keep. Mosey to bus lot.
After each set of 50, run 1 lap around the bus lot track (1/8 mile), then move to next "hour" marker on the track. The clock was running counter clockwise today to help counter the pain that was coming:
12:00 – curls x 25 IC
11:00 – 'mericans x 25 IC
10:00 – chest press x 25 IC
09:00 – little baby crunch (no rock) x 25 IC
08:00 – overhead tricep extensions x 25 IC
07:00 – squats x 25 IC
06:00 – W's (no rock) x 25 IC
05:00 – overhead tricep extensions x 25 IC
04:00 – carolina dry dock x 25 IC
03:00 – mason twist x 25 IC
02:00 – curls x 25 IC
01:00 – the burner x 25 IC
mosey to rock pile to deposit rock
MARY
low flutter x 25 IC
low dolly x 25 IC
RECOVER