Oh, hello there. Another Bank Holiday on a Monday. Which often means YHC has the Q at Titan, the AO I have frequented more than any other in my F3 career.
Can we deliver some routine which hasn't been done before at Titan? We tried. Here's roughly what went down:
0500: 2 mile Run Standard with Sponge Bob and Tantrum.
0530: Roughly 1/4 mile mosey including high knees, butt kickers, long striders, Quadraphilia, and Karaoke L/F around the school, stopping at the steps area in the back.
Quick Disclaimer.
WARMORAMA:
- Happy Jacks (SSH x 5 IC followed by 2 jump squats) x 1
- Audible to Smurf Jacks x 10 IC because Tantrum mentioned them
- IST x 15 IC
- Slow Deep Squats x 15 IC
- Sideways plank walk the perimeter of the semi-circle arc
- From the bottom step: 5 Burpees OYO, box jump the steps, 5 Burpees OYO at the top
Run about a half mile to the pool house. We did:
- Burpee choo-choo: Everyone planks about 5 feet apart. Last man in line box jumps each PAX, does a Burpee, then repeats until everyone has gone through twice. This would have been better with more PAX, more on that later.
- 10 pull-ups OYO followed immediately by
- 10 knee-ups OYO
- 25 jump squats
- 8 pull-ups OYO followed immediately by
- 8 knee-ups OYO
- 20 jump squats
Run about a half mile to Mortimer Hill.
- Double time up the hill
- Plank while waiting
Run back to the AO. Grab 2 KBs (25# and 35#) from my car for:
- 2 PAX did KB swings AMRAP while others sprinted the parking lot and back
- Flip flop
Not much time for Mary:
- Mason Twists with 25# KB x 15 IC
Recover, recover. We covered 3.3 miles according to my Garmin, link below.
https://connect.garmin.com/modern/activity/1582880081
NMM:
- We are thankful that Capone's son's heart surgery appears to have gone well. We continue to pray for them.
- Sponge Bob responded to my Tweet, which was sent to all the locals, and showed up and looked strong as always.
- Most of the other locals did not show. Won't mention any names, but Jingle Bells, I'm getting tired of you ducking me man.
- 66 recently had shoulder surgery. That is surgery…on his shoulder. And he showed up and worked hard. Again, not naming names, but Jaws I need you to post to Titan, especially on Bank Holidays. Nnnkay? It's not a half day or anything.
- Tantrum, thanks for letting me lead and thanks for being a battle bro. Sorry to only join for a double down on Saturday while you did the triple down, strong. Hopefully the KBs were a welcome addition to your AO because they might be back.
Have a great week all, Turnpike.