Four fellas came out to the Quarry Hood for an old school boot camp workout. It was solid.
Warm-o-Rama
Dynamic stretching platter
Run down hill to triangle area (Arizona’s house) for TS, Carrot Pickers and Mercans
The Thang
Run down hill to metal fence area for one legged squats – 10 I/C each leg
Run up hill to park area. Take note of the benches around the park. We did timed exercises with the aid of the iPhone (20 seconds on and 10 second rest)
- Decline mercans
- Right leg step-ups
- Incline mercans
- Left leg step-ups
- Dips
- Both leg step-ups/box jump
- Bench leg lifts/crunches
- 1 min rest
We did this four (or five?) times
Run down the hill to metal fence area for reverse pull-ups – 10 single count
Mary
Run back to triangle area (Arizona’s house) for the following
- W Ups
- High flutter
- Low flutter
- Low dolly
- Alternating ankle taps
- Freddie Mercury
- Heel tap crunches
- Flat legged crunch
Moleskine
- That was an Old School workout direct from the MILF3 archives
- Apparently “some running” alluded to in the back blast is not the same as “no running” that may have been expected from the backblast
- Q’s couch to 5K recovery plan for the Shining Hope Farm trail 1M, 5K and 10K race on Saturday September 11 in Conover is still on track, but is still not ready for any “All ya got” sprints
- Big plans for College Game Day when in town over Labor Day weekend
- Does MILF3 offer any shoe cleaning services?
- Pinky’s running to and from the workout is quite inspirational
- Pax learned more about G/(n)(r)ip’s gainful employment opportunity. Unbeknownst to Q while it was happening, but I am now apparently signed up for gap insurance on my car. He is always closing. Always. And it always helps to bring a banker along with you when meeting with the client
- That was a solid fellas!