For the second week in a row, YHC failed to solicit the pax to take a Q at Arnie's, and therefore ended up with the Q myself. No worries, though – with a Grand Canyon run looming later this week for YHC as well as Auto and Perrier, it was nice to be able to steer the ship today and avoid destroying our legs 4 days before said run.
0500: Auto and YHC ran an EZ paced 3.1 mile standard. Auto strapped on his hydration pack to break it in a bit before the Canyon.
0530: We rolled back into the parking lot to find Perrier, Tagless, and Roadie, limbering up for the beatdown, as well as one additional car, apparently carrying one PopTart, who had no interest in the beatdown and quickly pulled out of the lot after making some sort of exchange with Perrier. I'll allow it, since he has to make a first-of-two Grand Canyon crossings tomorrow, but will be EH'ing him to some beatdowns post-GC.
WARM-O-RAMA
Mosey around parking lot and circle up.
- SSH x 25 IC
- IST x 15 IC
- Toy Soldier x 10 IC
- Squat x 10 IC
- Merican x 10 IC
THANG
Mosey to picnic tables.
- Dip x 5 IC
- Step Up x 5 each leg OYO
- Dip x 10 IC
- Step Up x 10 each leg OYO
- Dip x 15 IC
- Step Up x 15 each leg OYO
Mosey to blocks, each pax grab a block and return to lot for horseshoe-ish block work.
- Curl x 20 OYO
- Lap
- Curl x 20 OYO, OH Press x 20 OYO
- Lap
- Curl x 20 OYO, OH Press x 20 OYO, Lawnmower x 10 each arm
- Lap
- Curl x 20 OYO, OH Press x 20 OYO, Lawnmower x 10 each arm, Teabag Squat x 20 OYO
- Lap
- Curl x 20 OYO, OH Press x 20 OYO, Lawnmower x 10 each arm, Teabag Squat x 20 OYO, Skullcrushers x 20 OYO
- Lap
- OH Press x 20 OYO, Lawnmower x 10 each arm, Teabag Squat x 20 OYO, Skullcrushers x 20 OYO
- Sit on block 30 sec rest (Auto audible)
- Lawnmower x 10 each arm, Teabag Squat x 20 OYO, Skullcrushers x 20 OYO
- Sit on block 30 sec rest
- Teabag Squat x 20 OYO, Skullcrushers x 20 OYO
- Sit on block 30 sec rest
- Skullcrushers x 20 OYO
Return blocks.
Rocky Balboa x 25 IC
MARY-GO-ROUND
- The W x 15 IC (Auto)
- Freddie Mercury x 15 IC (Roadie)
- Low Flutter x 20 IC (Tagless)
- Jane Fonda x 10 IC each leg (Perrier)
- LBC x 20 IC (YHC)
Recover, recover.
MOLESKIN
- Thanks to the loyal Arnie's pax for another great morning. Hitting Arnie's every Monday with this crew has been the perfect weekly break from what has been a long training cycle getting ready for our GC run.
- Great to have Roadie back out at Arnie's after taking a needed break to rehab his foot, and glad that it sounds like all is going well and we'll be seeing him again on the regular. Thanks also for EH'ing me to 2nd F afterwards, brother.
- In COT we lifted up the families of F3 Drip and a young woman from (I believe it was) St. Mark's, both of whom have recently passed away. Thanks to Auto for taking us out.
- Thanks as always to Auto and Eeyore for the EH in June 2016 – forever grateful.
Aye,
TC