Thankful for Nordberg coming out today, otherwise it would have been a sad clown workout. Didn't deviate much from the original plan, which was to use the hills and cinder blocks for a sweat fest. Here is what went down today at The Vanquisher.
0500: Solo-sad-clown-not-very-motivated #RunStandard
0530: Mosey around the school, mixing in high knees, butt kickers, long striders, and Quadraphilia.
Quick disclaimer.
WARM-O-RAMA:
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow Deep Squats x 15 IC
- Arm Circles
The Thing:
Mosey to the hill for some fun.
- Crawl Bear up
- 10 burpees
- Plank walk down, with 3 Mericans on the way down
- LBCs x 25 OYO
- Repeato with 8 burpees and 20 LBCs.
- Repeato with 6 burpees and 15 LBCs.
- Repeato with 4 burpees and 10 LBCs.
- Repeato with 2 burpees and 5 LBCs.
Mosey to the cinder block pile and take 1.
- Take ONE step, Block-Squat-to-Press x 20 yards to the first hoop
- Block Mericans x 5 IC
- Repeato above 2
- Reverse direction and bear crawl and push rock back to start
- Recovery lap around school and return to blocks
- Skull crushers x 10 IC
- Overhead press x 10 IC
- Curls x 10 IC
Zamporini carry rocks back to pile.
Run a speedy lap around the painted track in the back of the school.
Then another lap with lunge walks on the curves, Quadraphilia on the straights.
Mosey to the benches.
- Dips on benches x 10 IC
- Decline Mericans x 8 IC
- 20 jump squats OYO
- Slow Deep squats x 25 IC
Mosey to the front of the school for Mary.
MARY
- Plank…uh, too many ants. Move over about 20 feet.
- Plank, Right Arm Up, Left Arm Up, JLOs x 15 IC.
Recover, recover. Distance was ~1.42 miles according to my Garmin.
Moleskin:
- No complaints or BS calls ! Strong work Nordberg.
- Nordberg's VQ will be July 27th at Mad Scientist, please support him.
- Thank you El Chapo for the opportunity to lead here.