12 pax plus a mall rucker showed up in the gloom this morning, all within 10 minutes of the 0530 start time (that’s a shout-out to the Die Hard clown car who joined us mid-way through warm-o-rama which had probably begun a couple minutes late anyway).
The PB called for another “pectacular” workout, and while all the pax seemed excited, none were more excited than Amen. We could literally smell his excitement.
Burpees were handed out to the pax during warm-o-rama as punishment for the late arrivals. YHC would estimate that nearly half of the burpees handed out were completed, which was farm more than were planned in the weinke, so that’s a bonus.
Following a somewhat normal warm-o-rama, the pax was instructed to grab their bells and head to the weight room (entrance to DPK and where early morning commuters could watch in amazement).
Partner up by KB weight, and as always we’d have extras to help sync up each bench press. However, the extras ended up being a 25, a 25 and a 15. We don’t usually see 3 unique leftovers.
So this rolled out pretty much like it usually does, with a few tweaks:
Partner 1 is the timer by taking a lap around the entire grassy area. This is long enough to get the runner winded and the KB slinger burning. Partner 2 does the Q called KB exercise til partner 1 returns, then flapjack.
KB exercises were:
KB press.
Repeato KB press.
KB flies.
Repeato KB flies.
KB curl til the partner gets half way around the loop, then switch to Skull Crushers.
Repeato the curls and crushers.
KB squats til partner gets half way, then switch to calf-raises.
KB lawn mowers each arm while partner gets around.
Halt. All pax circle up for a pain circle of reps in cadence. Cadence was passed to the left as we would do about 20 of each in cadence: Curls, Skull Crushers, Calf Raises.
Back to the launch spot where YHC’s big, long, thick, black… rope was ready to be pulled out of the box.
MWAR (Mary With A Rope)
Moleskine:
Glad when Die Hard woke up to see the clock said 5:15 he didn’t give up. As the driver of the clown car, he would still manage to get his total pax of 4 to the AO safely and almost on time. It’s always awesome to see 4 pax getting out of a clown car in the gloom. Die Hard would later share the memes and messages from the clowns sent while they waited on their ride. Good stuff.
Out Cold arrived with a 15 lb bell but audibled to a pair of 35’s for the KB press. BOOM.
YHC shared a bench with Frogger for most sets of presses and flies. There’s no un-hearing Frogger’s groans when he’s between your legs at 0545 in the morning.
We almost didn’t have time for J-Lo during MWAR, but we made time because YHC cares.
Excellent Coffeteria followed, with probably 8-10 or more of the pax in attendance. We got to say hello to the Candy Shop runners but only briefly. They left soon after the swole pax of Cauldron arrived. They were likely intimidated by our swoleness and tired from not getting swole themselves.
Prayers up for recovery of Bob Ross’ mother after brain surgery yesterday. Glad to hear it went well.
Prayers up for Ultraman’s MIL who fell recently, suffering a broken wrist and split-open head. Lawn Dart’s mother is available for story-sharing whenever your MIL is ready, UM.
Prayers for the safety of the Polar Bear pax tomorrow, Amen’s family trip to NY via mini-van and YHC’s family flight to Boston to visit Zare this weekend.
Reminder of the Christina Latini 8K on Sat, 8/22. Not too late to sign up! Also need volunteers.