My co-Q, Mind Freak, is still on the mend. (At coffeteria we were given intel that he put in some laps in the pool this morning with WMD. Good work – hope to see you back in the gloom soon.)
With a group of 11 – there was no need to split up – so let the workout commence.
Warm-o-rama
SSH, IST, Slow Squat, Windmills, Mountain Climbers, Downward Doggish type stretching (the mumble chatter started early thanks to Duvall)
The THANG
Mosey to DUMC and grab a sandbag.
The AES crew was already at DUMC working the pavers – so we set up camp about midway to the dumpsters.
Bear Crawl with your bag – many techniques displayed – the key is forward progress.
On the way back we did the Gorilla Walk (thanks to Das Boot for reminding me of this one). Keep your hands on the bag, bag is on the ground. Extend your arms and the bag forward, hop to catch up to the bag. Makes you look like a gorilla – crowd pleaser.
Circle Up for sandbag exercises. Clearly there was a wide range of bag weights, so we rotated often to spread the joy as we did – curls, overhead presses, upright rows and curl to presses.
Leave your bags and mosey to the top of Goodrum.
At the top do 20 mericans, run to the bottom for 18 mericans, back to the top for 16 – repeato counting down to 2 and muster at the bottom of the hill. (T-claps to Chim Chim for getting in extra credit)
Mosey over to the railings for one legged squats, incline mericans and supine pull-ups.
Head to the top of the hill near Carburriots – squats in cadence.
Mosey to the car wash – gather in Bay 1 for Peoples Chair and Australian Mountain Climbers (Mountain Climbers with your feet on th wall).
Back to DUMC – grab your bag and circle up for curls, presses and Sumo Squats (AKA tea-bagging)
Head for Home
MARY – LBCs, Dying Cockroach, Low Flutter
Recover Recover
Sandy Moleskine
– Good group this morning. 'That's what she said' started even before Duvall could start the mumblechatter thanks to The Sheik and Bada Bing.
– Those bags are no joke – chooose wisely.
– Weather was perfect at launch – no rain and about 50 degrees. I clocked us at about 2.4 miles.
– I hope you all got what you came for – I know I did.
– Always and honor to be among you fine men. Thanks for the opportunity to lead – and thanks for the push.
Peace,
Holiday