Hard Work at The Estate

FNG-1 and FNG-2 were Tantrum's "Face Plant" and "Guy Smiley".

Apologies for the late backblast.  Saturday was another great time, albeit with somewhat light attendance, at The Estate.  Here's what went down:

0500:  Black Eyed Pea, Calypso, Jenny, Major Tom, Mayhem, Stray, Tantrum, and YHC for the River Rat 10k.

0600:  Mayhem, Major Tom, Tantrum, and YHC stayed for Excelsior, joined by Beast, Mini Me, and Professor, who led a great workout.

0700:  Professor stayed for a Double Down, Tantrum and YHC for a Triple Down, and a fresh 9 Lives rolled in.  We said the Pledge of Allegiance, but not before 0700 per 9 Lives.  Face Plant and Guy Smiley were dropped off by Tantrum's M and had to run to keep up immediately after being let out of the car.  #TheShowMustRollOn!

Extended Warmorama:  (this lasted almost 14 minutes!)

• Mosey around the parking lot with high knees, butt kickers, long striders, Quadraphilia, and side shuffle left and right
• SSH x 15 IC
• 10 Burpees OYO
• IST x 15 IC
• Slow Windmill x 15 IC
• 10 Burpees OYO
• Soybean Farmers x 15 IC
• Slow Deep Squats x 15 IC
• Mericans x 10 IC. HOLD for:
• Mountain Climbers x 15 IC. HOLD for:
• 1 min elbow plank. HOLD for:
• Mericans x 10 IC
• Frankenstein Walkers x 15 IC

The Completely Made-Up-On-The-Fly-Thing:

• Carry 3 KBs to the walls near the school.  The boys at some point found a rock or 2.  Split up into 2 groups.
• Group 1:  20 KB swings while Group 2 wall sits
• Flip Flop
• Group 1:  20 KB swings while Group 2 balls to the wall
• Flip Flop
• Group 1:  Front shoulder press x 10 IC while Group 2 wall sits
• Flip Flop
• Group 1:  Full curls x 10 IC while Group 2 does 45 degree protractor on the wall
• Flip Flop
• Skull crushers x 10 IC
• Everyone:  Lunge walk half way around the painted track
• Stop for 10 pull-ups OYO
• Lunge walk rest of way around painted track.  Partner up for:
• P1:  15 Burpees
• P2:  25 KB swings
• Flip Flop (there was a 10 count in between)
• Run a lap around the painted track
• Repeato:  P1:  15 Burpees
• P2:  25 KB swings
• Flip Flop (there was a 10 count in between)
• Run a lap around the painted track
• Everyone:  10 KB swings (to make it an even 100 for the day)
• Plank walk the rails
• Carry KBs and rocks back.  At the track we did:
• 200 meter fast run, 25 single count dips OYO
• Repeato

Mary:

• This elbow type core exercise x 10 IC
• LBCs x 26 IC
• Low flutters x 26 IC

Recover, recover.

Moleskin:

1. Always love the Saturday workouts, but even more so in the spring.
2. Great work by everyone, including the boys.  We covered over 1.5 miles, with 100 KB swings, 50 Burpees, 40 Mericans, etc. 
3. Coffeeteria after on Saturdays is a great way to start the day.
4. There were some difficult parts of the workout, including a very long lunge walk.  But everyone powered through and worked hard, pushing each other.
5. 9 Lives is looking jacked these days.
6. Tantrum, another awesome Triple Down in the books, battle buddy.
7. Professor, thank you for leading us at Excelsior and for the opportunity to lead at The Estate.  It had been too long (since August!).  I promise to Q more often than that, because this AO is so great.

Turnpike