It was a cold day at GCC for The Blender, so we had to warm up quickly. Here is roughly what went down:
0500: Solo run standard where YHC checked out the campus.
0530: Disclaimer given.
WARM-O-RAMA:
- 50 Burpees or Burpees AMRAP x 5 minutes according to my watch.
- Elbow Plank x 45 seconds to allow for catching of breath.
The Thing:
Leg Work:
- KB Squats x 20 OYO
- Bear crawl a ways to some steps
- Calf raises x 15 OYO on steps, using rails for balance
- Bear crawl a ways back to KB
- Repeato until we got down to 15 squats and up to 20 calf raises, counting by 1s.
- Hold “Al Gore” while waiting for the 6
Leg work continued. Everyone:
- Sprint length of parking lot (~1/8 of a mile?). Figure out which PAX finished “just ahead” of you.
- Sprint back, trying to beat the PAX who just beat you. (In other words, haul it!)
Partner Up, with a similar sized kettle bell:
- Partner 1: Holds both KBs in flexed curl position.
- Partner 2: LBCs x 50 OYO. (Partner 2 is the timer here)
- Flip flop and repeato.
- Partner 1: Holds elbow plank position.
- Partner 2: Farmer’s carry both KBs a ways. (Partner 2 is the timer again)
- Flip flop and repeato.
Mosey to the back of the Church. The hills are blocked off due to construction, FYI. But we were able to use some sandbags which were weighing down the fencing as follows:
- Partner 1: Places a sandbag gently on partner 2's back, while he planks. Partner 1 bear crawls a ways.
- Flip flop.
- Partner 1: Lunge walk a ways.
- Partner 2: Plank without sandbag.
- Flip flop.
Mosey back to the front of the Church for Mary.
Mary:
- KB Curls x AMRAP for 1 minute. (Keep track of how many you did)
- Low flutters x 25 IC
- KB Curls x AMRAP for 1 minute. (Try to beat the number of reps from the prior set. Uh, not many did)
- LBCs x 20 IC
- Crunchy frog x 15 IC
- Elbow Plank x 1 min
Recover, recover. We covered 0.99 miles according to my Garmin, which Strava rounds down of course to 0.9 miles. Cobains for such a rookie mistake.
Moleskin:
- We prayed for both spoken and unspoken requests during COT.
- We were also thankful for Flo's work to help raise money for Thanksgiving dinners. Due to LKN PAX generousity, there is even money left over for Christmas meals. T-Claps Flo!
- Believe it was Red Rider who pulled up a minute late to witness the Burpee fest. Yeah…sorry not sorry. It was cold!
- Caboose Quotes: "Turnpike, I have a very different opinion of you now than just 2 minutes ago". Others are not fit for a PG backblast. #CursinginfrontofGCC
- Springfield was my partner today. He is as advertised: just a strong worker with no complaints! He also suggested YHC didn't want to count cadence…looks over backblast…wow that's an accurate observation! Almost went the entire workout without a single IC exercise…proving anyone can Q!
- Jimmy O said he hasn't been to Blender in like 6 months. (Checks Spreadsheet) Wow, April 2017 for me. 🙁 That is a 1st F Q fail, Cobains. Need to get here more often.
- Always good to see Tommy Boy in the gloom. It's been a while, admittedly YHC needs to hit up the east side more often. Great work today bud.
- Ok, so YHC thought by making the Sprints somewhat far-ish, I'd have a chance against fast dudes like Bunyan, Uncle Rico, and Kosar. No way, they crushed everyone. Their speed defies logic. Next time YHC attempts this…the distance will be increased to something like 2 miles to tilt the odds in my favor better. *shrug*
- Uncle Rico did ~100 extra Mericans. YHC has learned not to feel inadequate about the Q's efforts; it's just what Uncle Rico does.
- Kosar is the most likely to miss a message on Twitter. Just saying. #Insidejoke.
- Thank you TBC for the opportunity to Q. Sometimes the PAX need a lighter workout than the ones provided by you and Blender regulars. *shrug*
Turnpike.