10 pax hopefully got all they wanted this morning at The Mighty Oak as YHC looked to complete his quest for a TMO patch courtesy of Estwing. Here’s the recap:
0500
YHC put it out on the preblast that there would be a 2 mile warmup pre workout. Didn’t expect that I would have any company, and was mostly doing it for self accountability because I need to log more miles, but this group always surprises, and at 0458 I was joined by Peart Plus. We did a bunch of laps around Grand Oak, logged some miles, and had some great conversation. Appreciate you, bud.
0530
Returned from our run to the parking lot, where bunch of pax had gathered. Couple more hopped out of their cars just as we were ready to launch. Mosey to the usual warmup spot in front of the school, circle up, disclaimer.
WARM-O-RAMA
- SSH x 20 IC
- IST x 10 IC
- Good Morning x 10 IC (pax seemed to like these)
- Toy Soldier x 10 IC
- Mountain Climber x 15 IC
THANG
Mosey to the end of first parking lot row for instruction. We would be snaking up and down the parking lot rows, stopping in 9 different places and adding (stacking on) a new exercise at each stop. So, for instance, we started with 1 (The) burpee, ran to next stop and did 1 burpee and 2 jump squats, ran to third stop and did 1 burpee, 2 jump squats, and 3 WWII situps, and so on. We moved as a group, so if done early, pax were instructed to hold Al Gore until all were finished at that stop.
Exercises were:
- 1 (The) Burpee
- 2 Jump Squats
- 3 WWII Situps
- 4 Carolina Dry Docks
- 5 Hand Release Mericans
- 6 Forward Lunges
- 7 V-Ups
- 8 Curb Dips
- 9 Burpees
After completing, we moseyed back to the beginning and repeato’d.
Mosey to bus lot wall in back of school and find some wall. 30 second wall sit (People’s Chair) x 2 while I gave instruction for next part of the beatdown – 5 mins of Chelsea.
Chelsea is: 5 Burpees, 10 Mericans, 15 Squats – every minute, on the minute (EMOM). Don’t know about the rest of the pax, but YHC had to cut out the Mericans for the last 2 minutes. I was wiped.
Mosey back to the lot at front of school for Mary:
- LBC x 20 IC
- Cobra stretch ~30 sec
- Calf Raises – x 15 each leg, then x 15 both legs together.
- Homer to Marge x 3, followed by Low Flutter x 20 IC
- Jane Fonda (aka Suzanne Somers) x 10 IC each leg
- Mason Twist x 15 IC
- Elbow Plank 1 min
Recover, recover.
MOLESKIN
- Thanks to the pax for the push this morning. Probably not pushing through this sort of workout on my own, so appreciate all of you. Lambeau and Smokey were crushing it out there, making it look easy (or easier, hopefully it wasn’t easy).
- Thanks to Estwing for letting me lead the pax this morning, and also for putting the patch challenge out there to the pax. We all need carrots sometimes, and I’ve definitely needed it this year. Attendance and Qs have been down, but I’m determined to correct that. Anyway, appreciate the patch carrot, which definitely helped get me out there.
- Great to see a bunch of TMO regulars out there, as well as west-sider Peart Plus, but our fellow regular Mulligan was noticably absent, and we both missed him and lifted him and his family up in prayer.
- Keep an eye out for used book collection details from Smokey. Collection will be happening Oct 1 to (I think) 14th, and I understand you will be able to bring used books to any workout for collection.
- Thanks as always to Auto and Eeyore for the EH in June 2016 – I’m forever grateful.
Aye,
TC