Apologies for the late Backblast. Here is what happened on Oct 8th at Titan.
0500: Run Standard with Jaws and YHC. Also Rooter did some running but we missed him because YHC neglected to tell Rooter where we meet at the AO. Apologies for that.
0530: Joined by Bob Ross, The Force, Tantrum, and 66, the 7 of us did:
WARM-O-RAMA:
- Dynamic running warm-up with high knees, butt kickers, Quadraphillia, Karaoke, Long Striders, to the rock pile.
- 2 minute elbow plank. (Disclaimer given during this)
- 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:
Grab 2 rocks; 1 is a heavy one and 1 is a traveling rock.
Heavy Rock Work:
- Bent over rows x 10 IC
- Overhead press x 10 IC
- Curls x 10 IC
Grab your traveling rock and run part of the way around the school. Stop for:
- Front shoulder raise x 20 OYO
- Single arm curls x 25 each arm
- Balls to the wall x 1 minute
Run again with travelling rock part of the way around the school. Stop for:
- Front leaning rest x 2 minutes with hands on rock, including 25 seconds each for left / right arm up
- Low flutters x 25 IC with rocks held up.
Run again with travelling rock part of the way around the school. Stop for:
- Slow deep rock squats x 15 IC
- Jump squats x 10 OYO
- Jump squats with rocks x 10 OYO
Run with rock back to big rocks. Put away small rocks. With big rocks:
- Bent over rows x 11 IC
- Overhead press x 11 IC
- Curls x 11 IC (Totally planned to do 11, was NOT a miscount lol)
Put away big rocks. We did some sprints:
- 60% Sprint
- 80% Sprint
Run back to AO start for Mary:
Mary:
- Man maker elbow plank x 10 IC
- Shoulder touch Mericans x 10 IC
- LBCs x 15 IC
Recover, recover. We covered 1.8 miles according to Strava.
Moleskin:
- Prayers for The Force's in-laws, whose house was recently broken into.
- Speaking of the The Force, mumble chatter on point as always. Quoted during the Slow Deep Squats: "I haven't done anything slow or deep in a long time". The PAX were so stunned by this obvious softball, that I don't think even one "TWSS" was uttered. Wow.
- Admittedly 1.8 miles is a light amount of running for a Titan workout. However, YHC did note that the Q Calendar is wide open, on behalf of my friend Jaws!
- At one point YHC said to Bob Ross: "Hey, you've been quiet today. Everything good?" Before Bob Ross could respond, we had to quickly dodge a car in the parking lot. So as far as I'm aware, Bob Ross didn't say much at all during this workout. Mumble chatter: Not on point! I jest.
- 66 still looking trim these days and runs pretty quick with a rock.
- Thanks to my basin run teammate Rooter for joining us today. Great to have you at Titan!
- Tantrum, heal up buddy. Way to gut it out though not 100%.
- Thank you Jaws for the opportunity to lead, and for the 2nd F.
Turnpike.