7 pax (including YHC) posted to #ArniesArmy on a muggy Monday morning.
0500: 4 pax (YHC, Auto, Lego, Sac) showed early for a 3-mile #Standard up Brentwood, over to Babe Stillwell, down Gathering Oaks, and then back via Sandowne and Devonshire. It was mentioned at start of run that Sac dragged everyone the last time we took that route. He did it again today, although Lego was with him every step. Strong all-sub-8 #Standard with last mile being in low 7s for Sac and Lego.
0530: Mosey lap around parking lot. Circle up, disclaimer.
WARM-O-RAMA
- SSH x 25 IC
- IST x 10 IC
- Toy Soldier x 10 IC
- Arm Circles OYO
- Merican x 10 IC
THANG
Grab blocks and return to lot.
Stack #1
5 exercises. Complete first exercise, then run a lap. Then complete first 2 exercises, and run a lap. Then complete first 3 exercises, and run a lap. Continue until all 5 exercises have been added to the stack.
- Curl x 20 OYO
- Overhead Press x 20 OYO
- Squat x 20 OYO
- Merican x 20 OYO
- Swing x 20 OYO
Pick up the six.
Walking recovery to benches for short intermission:
- Step-Up x 10 each leg
- Dip x 10 IC
Easy mosey back to blocks.
Stack #2
Same concept as before, but new exercises:
- Lawnmower x 10 each arm OYO
- Skullcrusher x 20 OYO
- WWII x 20 OYO
- Upright Row x 20 OYO
- Burpee x 10 OYO
Pick up the six.
Return blocks. Back to parking lot.
Mary Stack
Each pax adds an exercise to the stack, starting with YHC. In other words, we do YHC exercise, then we do YHC exercise + Sac exercise, then we do YHC exercise + Sac exercise + Possum exercise…. and so on until all pax have added to the stack. 5 single count reps each.
- LBC x 5 (YHC)
- Pretzel Crunch x 5 each leg (Sac)
- Crunchy Frog x 5 (Possum)
- The W x 5 (Dingo)
- Freddy Mercury x 5 (Tammy Faye)
- Burpee x 5 (Auto)
- Drawing 1-2-3-4-5 with legs (Lego)
Recover, recover.
MOLESKIN
- YHC was gassed from the beginning after the hard Standard, but probably would have been the six regardless with all of the beasts who posted to Arnie's today. They all crushed it, with (I think) Lego, Auto, and Dingo leading the way most of the morning.
- Great to have Possum at Arnie's this morning. My man is on first page of pax attendance with 108 (now 109) official posts so far this year. He's been getting after it all year, and it shows.
- Tuffy was notably absent. Must have been out of town or yielding to M's workout. Missed you, brother!
- Auto avoided discussion of YHC's Dolphins' stomping of the Pats this past weekend, and only offered vague praise for "that pro football team in Florida" before making reference to Brady and the Bucs. You know he has that Jan 1 rematch in Foxboro circled on the calendar, though.
- YHC forgot to do name-o-rama…. Cobains.
- Thanks to Tammy Faye for reaching out to YHC a while back and asking for a Q, and for letting YHC lead the pax this morning. Appreciate your leadership at Arnie's this year sir!
- Thanks as always to Auto and Eeyore for the EH in June 2016….. I'm forever grateful.
Aye,
TC