YHC forecasted in the pb that today would be leg day and a Chad 1000X preview / warmup. 10 faithful pax who agree with YHC that we shant skip leg day decided to join. Here's what the rest of the pax missed:
0500: Turnpike cajoled YHC into a nice slowsy 2 mile #Standard up to St. Mark's parking lot and back. I caught him up on the Goatbusters' recent 4 Pass Loop adventure in Aspen.
0530: Main event.
Mosey loop around the parking lot, stopping at the usual warmup spot, near a carpet delivery van that was making an awfully early carpet delivery.
Disclaimer given.
WARM-O-RAMA
- SSH x 20 IC
- IST x 10 IC
- Slow Squat x 10 IC
- Toy Soldier x 10 IC
- Willie Mays Hayes x 10 IC (aka "Side Power Lunge" in Turnpike parlance)
THANG
Mosey to planters at front of school.
- Step-Up x 20 (each leg) OYO
- Bulgarian Split Squat x 10 (each leg) OYO
Mosey to wall, pax instructed to anchor somewhere nearby YHC so they could hear me. ("What?" says one pax. Ha.)
- People's Chair 1 minute, while YHC explains to the pax the origin of the Chad 1000X WIB that, in November, we will be doing for the second year in a row
- Short recovery
- People's Chair plus Touch Them Heels x 10 IC
Mosey back to planters.
- Step-Up x 20 (each leg) OYO, with a Squat after each Step-Up rep (i.e. 40 total Squats)
Mosey to back of school and grab blocks.
- Zamperini block 1.25x around track in bus lot, pausing ~ every 30 sec to perform one Squat (-to-Press)
Stop in front of tables adjacent bus lot. Blocks down.
- Step-Up x 20 (each leg) OYO
- Dip x 15 IC
Partner up.
- Partner 1 Farmer's Carry 2 blocks counterclockwise around bus lot track.
- Partner 2 jog clockwise around bus lot track until meeting back up with Partner 1, then switch.
Continue until back at tables adjacent bus lot. Blocks down.
- Step-Up x 20 (each leg) OYO
- Derkins x 10 IC
Grab block.
- Zamperini block 1.75x around track in bus lot, pausing ~ every 30 sec to perform one Squat (-to-Press)
Stop at fence near block pile. Return blocks. Mosey back to planters at front of school.
- Step-Up x 20 (each leg) OYO
Mosey to cars.
- Calf raise on curb x 10 (each leg) OYO, then on our sixes
- Low Flutter x 20 IC
- Dying Cockroach x 10 IC
- Mason Twist x 10 IC
- Low Dolly x 10 IC
- Elbow Plank 60 sec
Recover, recover.
MOLESKIN
- Thanks to the pax who posted today, in spite of my having revealed it was leg day. Appreciate you all, and nice work.
- Thanks for indulging my plug for Chad 1000X, which I did last year (as did Big Montana, Dingo, and Estwing – here's the backblast) and am planning to do again. Yes