FNG-1: Vega, not registered on website, was just recently named. 20-Jul update: Noticed Vega now in the PAX list, so added him.
FNG-2: Tweetsie's college buddy Tim, traveling from Canada.
Today was 80% leg day at Mad Scientist. It was hot and there were a couple of polite BS Calls, but generally everyone worked up a good sweat. Here is roughly how it went down:
0400 something: Mort and Fenway looked like they were already running when I got there.
0500: #RunStandard with 9 PAX: Mortimer, Fenway, Winnebago, PrimeTime, Nordberg, Frontier, Tweetsie, FNG Tim, and YHC.
0530: Mortimer, Fenway, Winnebago, PrimeTime, Tweetsie, and FNG Tim continue running. That's good enough in my opinion to get onto this backblast. Fenway even joined us at the end of our workout and we all enjoyed COT together. Awesome stuff bros.
The 7 PAX who endured the leggy stuff were: Nordberg, Frontier, Spare, Master Po, Sponge Bob, Vega, and YHC. It went something like this:
Mosey up the deck, mixing in high knees, butt kickers, long striders, and Quadraphilia.
Quick disclaimer.
WARM-O-RAMA:
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow Deep Squats x 15 IC
Getting Right to It:
- Plank walk down 1 level, with 1 Merican every 3rd iteration
- 25 Jump Squats OYO
- Crab walk down 1 level, substitute lunge walk if needed
- 25 Slow Deep Squats IC
- Quadraphilia down 2 levels
- Run the rest of way to the front of DPK
Partner Up, size does not matter for:
- Partner 1: Balls to the wall, then people's chair when shoulders gave out
- Partner 2: Run around the building
- Flip flop.
- Partner 1: People's Chair
- Partner 2: 25 Jump Ups OYO
- Flip flop.
- Dips x 15 IC (everyone)
- Decline shoulder touch Mericans x 10 IC (everyone)
- Partner 1: People's Chair
- Partner 2: 25 Jump Ups OYO
- Flip flop.
Run to the nearby park for:
- Partner 1: 10 pull-ups OYO
- Partner 2: 15 slow deep squats OYO
- Flip flop and repeato.
- 30 second elbow plank
Run back to the deck, stopping at various points for:
- 20 jump lunges OYO
- 20 calf raises on steps OYO
- 15 Monkey Humpers IC (near the street, of course)
- 10 step ups each leg back in front of DPK
Back to the deck for:
- Quadraphilia the ramps, side shuffle each short straight
Some Mary at the top:
- Low Flutters x 15 IC
- Plank, Right Arm Up, Left Arm Up, JLOs x 15 IC.
Hustle down the steps for more Mary at the bottom:
- Shoulder touch Mericans x 15 IC
Recover, recover. Distance 1.61 miles according to my Garmin, link below:
https://connect.garmin.com/modern/activity/1256330439
Moleskin:
- BRR teams putting in serious miles, and looking strong!
- I didn't record with my phone, but believe Vega is the same Randy Wilkinson mentioned on this backblast from Monday: http://www.f3isotope.com/content/a-pax-of-8-were-great-on-7-11. Vega mentioned showing up at Titan, only to find no-one there. Not to let that stop him…he rolled further down the street to The Sword. Outstanding! I quickly assured him that Titan is awesome and we happened to converge for the Bonesaw. Anyway Vega is a beast, and he'll be looking to post most days. I should have EH'd him to all my favorite AOs…rookie mistake!
- Tweetsie brought out his buddy Tim from college. (Kindly sound off on last name). Tim may have attended the same college as Fenway's M…who coincidentally we saw running by at 6:20. Pleasantries were exchanged…though it remains unclear if they really did know each other in college?
- Speaking of Fenway…at one point he overheard the question "Is Primetime wearing shorts under that towel"? His answer: Better not to ask. #Wisdom
- Frontier still working hard despite the torn rotator cuff. #Beast
- At one point YHC said "Yeah, it's leg day". Sponge Bob said that's always the case at my Qs. Indeed!
- Nordberg, Master Po, and Spare working hard, making it look easy at times. Hopefully everyone got their money's worth today.
- Lawndart tweeted that "only the weak need gloves"…then promptly didn't show up.
- Tweetsie is forgiven for not staying for the bootcamp. After all, he did attend Ramrod's Q at The Thunderdome last night. Unknown whether any muppets were harmed or burned, but the workout could not have been easy. In any case, thank you for the opportunity to lead today.
Hope to see you all very soon.