10 Pax enjoyed a wintery humid beatdown, with 1 Pax completing the standard (Omega).
It was a springlike morning, and the Pax and YHC took full advantage. Here is how it all went down.
Warm-O-Rama
- Jog to a nice open space to chat and warm up
- 20 IC SSH
- 10 IC IST
- 10 IC TS
- 10 IC Carrot Pullers
- 10 IC Windmills
Run to H2 to start the thang:
- 7 sets of:
- 10 IC Apollo Ohno’s
- 10 IC ‘mericans
- 15 IC squats
- Run a quarter mile
- Run to the smoke house alley… 3 sets of:
- Peoples Chair
- Ladder Air Press: 20, 10, 5
- 10 IC Monkey Humpers
- Omega 10 Count to give YHC a breather
- Elbow Plank
- 10 IC Makhtar N'Diaye
Run to the start for Mobility Moment and Mary:
- Plank
- Up dog
- Down dog… do it again
- Pigeon!!! Yum!
- Butterfly
- Travolta – Some crazy ass pushup that felt like a meth head bear crawl
- Gnarly Goat – Hamstring and hip stretch
- Omega – Heels to the sky… or some sort of Mary drill
- No Rope – ‘mericans 10 IC
- Strombolli – Crunchy Frog 10 IC
Recover Recover
Moleskin
- Great to see Omega keeping the PAINinsula standard going strong
- Was slippery out there… made the skating challenging
- Lots of mumble chatter about lack of exercise diversity… but everyone felt included
- Lots of feedback that Apollo Ohno’s in a Murph type workout, the day after the Murph, was poor form… YHC cherished the tears
- Pigeon was truly glorious
- Great conversation and fellowship during coffeteria. Shout out to McBeth for covering the bill
- A great honor to lead these fine men. Thank you Outlaw for the opportunity.