YHC hadn't Qd at Gladiator in quite some time and managed to steal on of Toby's 3 Qs in a row there last week (Toby was noticeably absent). Once everyone poured in and the grumbling about me being the Q subsided, we took off on a mosey. Did some butt kickers, high knees, and carioca. Then we circled up by the pull ups bars.
Warm-a-Rama
- SSH x 50 IC
- IST x 10 IC
- Hillbillies x 10 IC
- Carrot Puller x 15 IC
- Windmill x 10 IC
- Squat x 10 IC
- CDDs x 10 IC
The Thang
- Block Swing x 10 OYO
- Hanging Knee Raises x 10 OYO
- Merkins x 10 OYO
Switched the block swings in the next 2 rounds to American Block Swings. Same a regular swing but you bring the coupon all the way over your head.
- American Block Swing x 12 OYO
- Hanging Knee Raise x 12 OYO
- Merkins x 12 OYO
Last round was the cooldown round
- American Block Swing x 8 OYO
- Hanging Knee Raise x 8 OYO
- Merkins x 8 OYO
Leave our blocks. Line up facing the cars.
- Broad Jumps x 10 OYO
- Lunge Walk x 10 each leg OYO
- Inch Worms x 10 OYO
Repeat in reverse (starting with inch worms and ending with broad jumps). Then repeat again starting with broad jumps and ending with inch worms to complete 3 rounds. Macarena briefly turned into a kangaroo at this point – more on this later.
Mosey back to blocks
- Curls x 10 IC
- OH Press x 10 IC
- Skull Crusher x 10 IC
Quick modify for the last 2 rounds
- Curls x 10 IC
- Standing Incline Chest Press x 10 IC
- Diamond Merkins x 10 IC
Repeato.
Put away blocks, run back to cars.
Mary
- Slow LBC x 10 IC
- Slow LBC to the Left x 10 IC
- Slow LBC to the Right x 10 IC
- Toe Taps x 10 IC
- Elbow Plank Rocks for 20 seconds
- Slow Mountain Climbers x 10 IC
Recover. Recover.
Moleskine
- Macarena has hops. He went full kangaroo and crushed the broad jumps. Then went right into the lunge walks without skipping a beat. Strong work.
- Liger coming back to us from the IR from a rib injury that was definitely due to something super cool and dangerous. Definitely not something as silly as jumping on an air mattress. Put in the work today. Hope we continue to see him out.
- POS may have the worst name in F3 but has the best work ethic. Seriously – can we change his name already?
- Hot Wax likes to mumblechatter but he also likes to get all the fitness. The Q can abide by that. He was so motivated he even did extra reps totally on purpose.
- Smokey is the most consistent GB out there. Appreciate the support and as usual, he crushed it.
- Bel-Air making 71 look good. Hard work and determination seem to pay off. Who knew!
- ENRON WAS NOTICEABLY ABSENT. Despite waking up early enough to attend the workout (or really any other workout), he ran by himself this morning. Shame him next time you see him.
Thanks to those who came out this morning. I appreciate all of you. Thanks to Toby for freeing up a spot on the calendar for me and to Carpetbagger for the opportunity to lead. Until next time – CB