17 pax (including YHC) rolled out of the fartsack on Super Bowl Monday morning to work off the wings and dips at The Sword. 3 pax (LEGO, PopTart, and Qbert?) met #TheStandard.
At 0530, we went to work:
WARM-O-RAMA:
Long mosey around the driveway to the back of the parking lot, near the pullup bars.
- SSH x 25 IC
- IST x 15 IC
- Cotton Pickers x 15 IC
- Wide Mericans x 15 IC
THE THANG:
Hot lap around parking lot at 75% effort. Reconvene at pullup bars.
Partner up. Divide partner pairs into two groups – Group 1 and Group 2.
Round 1
- Group 1 — Good Dead Hang Pullups x 5 (each partner). Spot partner at waist/hips if needed. Avoid kipping.
- Group 2 — Decline Mericans x 20 on planking partner (each partner)
- Flip flop Groups 1 and 2
- Hot lap around parking lot at 75% effort.
Round 2
- Group 1 — Negative Pullups x 5 (each partner). Start at up position, hold 5 seconds, then lower slowly for 5 seconds until dead hang. Spot partner at waist/hips if needed.
- Group 2 — Full Sit-ups x 30 with partner plank and hold (each partner).
- Flip flop Groups 1 and 2
Round 3
- Group 1 — Repeat Negative Pullups.
- Group 2 — Leg Throwdowns x 30 (each partner)
- Flip flop Groups 1 and 2
Mosey to rock pile and pick a non-traveler.
- Squat Thrusters x 15 IC
- Negative Full Curls (down on slow 5 count) x 10 IC
- Offset Mericans on rocks x 5 IC (left) and x 5 IC (right)
- Negative Skullcrushers (down on slow 5 count) x 10 IC
Lap around driveway at 75% effort.
Repeato above rock sequence. Replace rocks.
Mosey to large grassy area. Circle up.
- Mason Twist time bomb….not working. Immediate audible to….
- Mason Twist x 30 IC
- Makhtar N'Diaye x 20 OYO
- Peter Parker x 15 IC
- Man Maker Merican x 10 IC
Mosey back to parking lot for MARY:
- Homer to Marge x 3 then….
- Low Dolly x 15 IC
- Back up to Marge, then….
- Rosalita x 15 IC
- J-Lo x 15 IC (Amen)
- Low Flutter (fast, then sloooow) x 25 IC (LEGO)
- LBC x 25 IC (Master Q Caboose)
Recover, recover.
MOLESKIN:
- Great work today by all pax, many of whom I'm sure were up late last night, watching that Team-That-Shall-Go-Nameless-In-This-Dolphins-Fan's-Backblast deliver yet another punch right to YHC's gut. Well done, pax, and thanks for entertaining my efforts to try to make improvements in the pullup department.
- Thanks to the Birkdale Clown Car crew for bringing the numbers, as always. And thanks to my BRR and Spartan teammates Mayhem and The Count for making the trip down to LFC. Anyone interested in doing a sprint Spartan in April, we're looking for another pax or two to join the team.
- Thank you to Eeyore and Auto for the EH eight months ago. I look forward to this every day. It's a fixture in my life, and I'm forever in your debt.
- Thanks to Caboose for the opportunity to lead this morning. To any pax who haven't Q'd yet, consider signing up for one of the LFC workouts. Plenty of things to do at this great AO.
Aye,
Turncoat