0500: Vandelay and YHC ran the RR10K
0600: Vandelay and YHC for a couple of Bud Henderson hill repeats and a ton of stretching. Appreciate the company Vandelay!
0700: At The Estate YHC was joined by Rooter, Jenny, and Snake Eyes. Roughly what we did:
Mosey to the basketball courts with high knees and butt kickers. Disclaimer given.
WARM-O-RAMA:
- Happy Jacks x 5 IC
- Soybean farmers x 15 IC
- IST x 15 IC
- Windmills x 15 IC
- Slow deep squats x 15 IC
- Elbow plank x 1 min
- Another mosey with exaggerated long strides and karaoke
The Thing:
- One person carried my heavy ruck overhead to third hoop and back while everyone did LBCs AMRAP
- Repeato until everyone carried ruck
- Repeato but with squats
- Lap around track
- We were given attempts to sink a free throw. If everyone missed we did 10 Burpees. That happened twice so we mixed in 20 Burpees
- Also mixed in: dips x 15 IC twice, step ups x 15 each leg, wall sit x 1 min, pull-ups followed by knee ups x 8 OYO, painful hold in pull-up position, and a few laps here and there
- One more ruck carry for everyone with low flutters
Mary:
- Crunchy frog x 15 IC
- Break dancers x 15 IC
- 45 seconds of this thing that was hard
- Elbow plank x 45 seconds
- Al Gore x 45 seconds
Recover, recover. Over 10 miles for the Triple Down including 1.5 miles at The Estate.
Moleskin:
- Great crew today. Everyone joked that the workout consisted of some random things I had in my car…and that was accurate! The scheduled Q was ill so YHC filled in.
- Snake Eyes with a ruck just looks right!
- Jenny called out YHC on bad low flutter form and provided comic relief throughout.
- When YHC mentioned I didn’t want to do the Burpees either Rooter said “but rules is rules” which was my favorite line of the day.
- Second F was great as always after at NY Bagel.
Enjoyed it gents. Turnpike