It was a cool-ish day at Fallout. Wet, but not really raining. YHC did not have a plan, admittedly, at first. But a plan came together. It went down something like this:
0500: ~2 mile run standard with Bob Ross and YHC. Tuna and Basin relays were discussed. It wasn't until the very last tenth of a mile that a plan was formulated…
0525: Everyone grabbed a cinder block and placed it by my car. Brought an extra in case anyone arrived late and it worked because we had a block for 66 when he arrived. We did:
0530:
WARM-O-RAMA:
- Mosey with high knees, butt kickers, long striders, Karaoke L/R, and Quadraphilia.
- SSH x 15 IC
- Slow Windmill x ? IC (no one was counting!)
- Soybean Farmers x 10 IC
- IST x 10 IC
The "Hair Nation" Thing:
With my car running, and blasting Sirius XM Channel 39, we did:
- Block press x 12 IC
- Slow deep block squats x 12 IC
- Curls x 12 IC
Re-peato with reps of 10, 8, 6, and 4. And we ended with a "burn-out set" of many many curls.
Between sets we did:
- Block pushes if the PAX did NOT know the current band playing.
- Slow mosey if the PAX did know the current band playing.
Additionally, we planked during guitar solos. Songs included:
- Mr. Big – Wild World
- Poison – Look What The Cat Dragged In
- Ugly Kid Joe – Everything about You
- Faster Pussycat – House of Pain
- Whitesnake – In the Still of the Night
- Bon Jovi – Can't remember which?
Put the blocks away. Over to the benches for:
- Dips x 15 IC
Over to the playground area for:
- Pull-ups x 10 OYO
- Mericans x 10 IC
- Slow Deep Squats x 15 IC
- LBCs x 25 IC
- Knee-ups x 10 OYO
- Squats x 15 IC
- LBCs x 25 IC (obviously stalling because…)
- Mericans x 8 IC (scrawny guy issues *shrug* )
- Ended with a "burn-out set" of holding yourself up at the top of a pull up as long as you could.
Back to the benches for:
- Dips x 15 OYO (because there was a spider near YHC and I wanted to get the hell out of there)
One lap around the track to get our heart rates back up. Then we circled up for Mary:
Mary:
- Crunchy frog x 15 IC
- Low flutters x 25 IC
- Elbow plank x 1 min.
Recover, recover. We covered exactly 1 mile according to Strava.
Moleskin:
- A hearty welcome back to LawnDart, who is back after a 3 week hiatus after heart surgery. We only prayed for one thing today: Continued health and recovery for our friend LawnDart.
- So, to anyone who hasn't been posting…what's your excuse? My dude literally had heart surgery, and is back at it already!
- YHC humbly thinks "Hair Nation" was a hit today. Sound off below with your favorite song! Some guessed the Mr. Big song was by Extreme. YHC let that slide.
- Elmers knew it was a Poison song when that came on and he knows someone who grew up in the same town as Brett Michaels. Elmers also remembered fondly Tawny Kitaen, from the Whitesnake videos in the 80s. The group commented though that perhaps she has fallen on some rough times.
- Bob Ross, thanks for the 2nd F. Glad to hear you crushed the Tuna Run relay.
- Jenny, my Basin Run teammate; thanks for coming out! What a great time we had, wrong turns not-withstanding.
- 66 was quiet today but he quietly dominated this workout. Good to see you as always my friend!
- Thanks LawnDart for the opportunity to lead and for the EH 3 years and 3 months ago. Heal up buddy.
Turnpike.