Cobains for the late Backblast. Here is roughly what went down at The Estate on May 8.
WARM-O-RAMA:
- Quadraphilia up the hill towards the school, plus some side shuffles.
- Circle up by the pull up bars, disclaimer given.
- Mericans x 10 IC
- IST x 15 IC
- Soybean Farmers x 15 IC
The "Sandwich" Thing:
Ab Sandwich:
- Elbow plank x 1 min
- Low flutters x 25 IC
- Elbow plank x 1 min
Mosey to the wall.
Leg Sandwich:
- People's chair x 1 min
- Jump squats x 10 OYO
- People's chair x 1 min
Mosey to the playground area by Beatties Ford. Split into 2 groups:
- Group A: Austrailian pull-ups x 10 OYO
- Group B: Mericans x 20 OYO
- Flip flop.
- Repeato, but Group B did Squats instead.
Mosey to the Middle school.
Another Ab Sandwich was served.
Another Leg Sandwich was served, but with step ups x 10 each leg on benches.
Mosey to the baseball field.
- Bear Crawl to first base. Lunge walk to second, third, then home. (Explicit instructions given so Tantrum couldn't go straight home. You clever bas$$$$!)
- Bear Crawl to first base THEN to second base. Lunge walk to third then home.
Mosey to the covered area by the track.
Another Ab and Leg Sandwich served.
Mosey to the blocks:
- Front Shoulder press x 10 IC
- Block swings x 10 OYO
- Front Shoulder press x 10 IC
- High Curl x 10 IC
Put blocks away.
Lap around the track to get our heart rates back up, including some Quadraphilia.
Circle up near my car for Mary.
Mary:
- Mericans x 10 IC
- LBCs x 25 IC
- Crunchy Frog x 15 IC
Recover, recover. A generous 30 seconds early! We covered 1.81 miles according to Strava.
Moleskin:
- Nice Double Downs by Burning Bush and Snake Eyes. Nice work gents!
- Camelback could not escape the eyes of the Q despite his best efforts. You know what you did!
- Rodeo and Carpet Bagger helped YHC calibrate the cadence speed. The Mericans were too slow and the low flutters too fast! But we got it figured out.
- Tantrum snuck in late, and missed Excelsior to boot! He felt bad and invited me and my 2.0 to the join him and his boys at the trampoline park later that day. We'll call it even bud.
- Freedom, you were also missed at Excelsior. But appreciate you coming out and announcing something awesome: Look for a professional Yoga Instructor to lead the Pax in a workout soon. Date TBD. Even non flexible guys are allowed apparently!
- 66 was leading from the front all day. And later his boys' Boy Scout Troop served up some delicious BBQ. It was dinner, and it was delicious.
- Thank you Rooter for the opportunity to lead. Looking forward to seeing you back out there bud.