See map of workout here to better understand the workout title: https://www.strava.com/activities/1901765524
Your humble correspondent (YHC) had not Q'd an Estate workout in quite some time (actually, I had not Q'd any boot camp workout in a while) so I literally pulled an old Weinke off the shelf and made a hopefull assumption that I could complete it without clipboarding. I've spend most of the last two years training for marathons so I had reason to be worried.
Lots of pax in the parking lot when I arrived. Some finishing Excelsior and some starting a 10K team training run for the Tuna Relay next week (Black Eyed Pea, Snake Eyes, Tantrum, Jaws, The Force and Freedom). Hoodie ran Excelsior and stayed for the double down…he's a beast. Sponge Bob showed up with a 45 lb ruck…determined to own GORUCK Selection next year.
Here's how it went down:
WARMORAMA
Side Straddle Hop x 20 IC
Imperial Storm Trooper x 20 IC
Carrot Pullers x 20 IC
Apollo Onos x 10 IC
THE THANG
THE SQUARE:
One lap around the lower tier soccer fields and up to the bus lot
THE STARBURST:
Start in the middle (9th parking spot) and then go out and back to each of the "12 hours of the clock" with the following exercises (15 reps in cadence) at each hour:
01:00 – Mountain Climbers
02:00 – Little Baby Crunches
03:00 – Burpees
04:00 – Squats
05:00 – Side Straddle Hops
06:00 – 'Mericans
07:00 – Reverse Lunges
08:00 – Plank Jacks
09:00 – Freddie Mercury
10:00 – Mason Twists
11:00 – Carolina Dry Docks
12:00 – Line Hops (x 20 IC becase they were fun to do)
Mosey down to cinder blocks
ARM WORK
Curl Medley – 10 reps IC of each Low / High / Full curls
Block Web to 5
Protractor for 60 seconds – 10 at 30°, 10 at 60°, 20 at 90°, 10 at 60°, 10 at 30°
Curl Medley – 5 reps IC of each Low / High / Full curls
Block Web to 3
Protractor for 50 seconds – 10 at 30°, 10 at 60°, 10 at 90°, 10 at 60°, 10 at 30°
DIRTY McDEUCE:
2 rounds of 6 reps IC of each 'Merican/Squat/LBC
MARY
Homer to Marge for 60 seconds
Rosalita x 15 IC
Boxcutters x 10 IC
Recover/Recover
COT
MOLESKIN
- I needed reminders from the Pax on how to do a Plank Jack and Jack Webb (it's been a long time)
- Elmers' form on squats was a perfect simulation of the Japanese bow of respect (Saikeirei)
- Rock Lobsta's presence was appreciated – he redirected his workout to The Estate this morning after scannin the Twitter preblasts
- Sponge Bob is a beast, doing all exercises with a 45lb ruck. Stay healthy bro!
- Strong double down from Hoodie. He almost wore his hoodie this morning but it was about 10 degrees too warm for it.
- Good to finally do a workout with 98 degrees. I met him for the first time at the Grease Monkey a few weeks ago. He notice my F3 shirt and told him I was once the master Q at The Estate. He looked skeptical so I was able to validate my claim this morning and also got to learn how he got his name. Show to know next time…