PAX of 5 today at The Cauldron did some team exercises and kept the running to a minimum, as promised. To the best of my memory, it went down like this:
0500: Stray and YHC for a nice 2.16 mile #RunStandard. We ran past the Odyssey launch and I shamelessly asked if anyone was interested in lifting kettle bells. Shockingly, there were no takers but the Odyssey crew did run past us at one point later. Nice work.
0530: Mosey around the parking lot, mixing in high knees, butt kickers, long striders, and Quadraphilia. Circle up at the bottom of the parking lot.
Quick disclaimer.
WARM-O-RAMA:
Legs:
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow Deep Squats x 15 IC
Shoulders:
- Little baby arm circles (LBAC) forward x 15 IC (and keep arms at 90 degrees until told otherwise)
- Overhead claps x 15 IC
- Dirty Bird x 15 IC (downward claps)
- Air presses x 15 IC
- LBAC backwards x 15 IC, arms down
The Thing:
We had an odd number of PAX, so altogether we did:
- KB overhead press x 25 OYO
- Hold KB Zamporini style above head for 20 count
- KB overhead press x 25 OYO
We gave everyone an upper body "break" with:
- Slow deep squats with KB x 15 IC
Then more upper body work:
- Skull crushers x 25 OYO
- Hold KB in flexed skull crusher position for 20 count
- Skull crushers x 15 OYO (an audible that I felt guilty about later…)
Break:
- Slow deep squats with KB x 15 IC
Then:
- Full curls x 25 OYO
- Hold KB in flexed curl position for 20 count
- Full curls x 25 OYO
Then we split into 2 teams for:
- Team 1 (3 PAX) did Mericans AMRAP
- Team 2 (2 PAX) farmers carried 2 KBs to the top of the parking lot and back
- Flip flop and repeato until Team 1 did 300 Mericans and Team 2 did 200.
- Team 1 did LBCs AMRAP
- Team 2 farmers carried 2 KBs
- Flip flop and repeato until Team 1 did 300 LBCs and Team 2 did 200.
- Team 1 did Jump Squats to 100
- Team 2 farmers carried 2 KBs
- Flip flop while Team 2 did 67 jump squats
We ran a lap around the parking lot to get our heart rates up. Then we circled up for Mary:
- Skull crushers x 5 IC (no longer feeling guilty!)
- 30 second elbow plank, followed by Shoulder Touch Mericans x 10 IC
- Mason Twist x 15 IC (courtesy of Stray)
- Box Cutters x 15 IC (Gang Green)
- JLOs x 15 IC (Amen)
- Ws x 15 IC (Spare)
- Low Flutter with KB overhead x 15 IC
Recover, recover.
Moleskin:
- Prayers for a friend of Spare whose mother in law recently passed away.
- Prayers for our friends doing Bourbon Chase this weekend.
- Gang Green is leaving for a vacation and said his M will have to drive because of sore shoulders. It's worse if you happen to be a scrawny guy like YHC who hadn't done a bootcamp in over a week! Strong work buddy.
- Amen looked as fast as Ezekiel Elliott on our lap today! As a fellow Cowboys fan, I concur you and he both have an extra gear.
- Thanks for the 2nd F today Stray, I needed it. And your EHing is on point, pretty sure IKEA at least thought about joining us.
- Thank you for the opportunity to lead today Spare. I always appreciate your discussion starters on various social media, as a way to keep positive ideas and vibes going. God knows we'll all need that for the next 3-4 weeks.
Have a great weekend gentlemen,
Turnpike