Take it easy


7 Pax posted today for a great workout, fellowship, and a random music playlist at #TheEstate this morning. Here’s what went down:

 

Warm A Rama:

Mosey to track (the sky and sunrise were phenomenal this morning) 

-“Commander” Run lap around track with “Take it easy” by the Eagles

-Side straddle hop x30 

-Hillbillies x15

-Toy Soldier x20

-Dwight Schrute/long snapper/carrot puller/slippery dip can x10

 

Mosey to Checkpoint 2 

Get rocks:

-curl x20

-overhead press x20

-skull crusher x20

-bent over row x20

-squats x20

 

3-2-1-partner up with another pax

-300 lbc’s while partner laps

-200 curls while partner laps

-100 ‘WWII’s while partner laps

Once finished, plank until all are done (no Pax left behind)

 

On your 6:

-Mobility moment (because YHC cares)

-Suzanne Somers x50 both sides (100)-ouch

-rock the block glute bridge x20 

-chest press x20

-windshield wipers x15

 

Mosey to 4th Checkpoint (wall):

-Peoples Chair

-Wall Plank/Land the plane x10

-B2W 

-Wall Plank/Seal claps x10

-B2W

-Muhammad Ali/Rocky Balboa x20

-B2W

-Christian McCalf raises x22

Nothing like doing B2W to Lita Ford’s “Kiss me deadly”.

 

Zamperini rocks to their home

Mosey back to checkpoint 1/base:

 

On your 6:

-snow angel (a Toby favorite) x20

-pillow talk/side crunch x10 each side (20)

-Freddie Mercury x20

-V-up crunch x20

 

Recover Recover

Circle of Trust/Prayer

 

Moleskin:

-Swanson apparently lost last week’s fantasy football league and had to wear his pink loser shirt of shame. 

-While waiting for any last minute Pax to arrive, Motorboat was ready to step-in and Q at 7:01 until YHC disappointed him by noting that I had the keys to the AO.  Perhaps there’s an Estate Q coming up for him in the future? 

-Swanson became filled with excitement when we exceeded 20 reps of SSH to open Warmarama.
-Happy Gilmore could have been a member of the Eagles (based on his singing during Warmarama).
-No burners were done, which Something appreciated.

-AM/PM pushed the envelope for all of us on the laps today. He kept extending our end-point line for our runs.

-Burning Bush had great form while rocking his block during the glute bridge.

-The Force would’ve been proud to see us all do 100 Suzanne Somers. I wish he would have been there to experience the joy of it. I think all Pax in every circle would enjoy 100 at every AO they post at (plus it comes highly rated for runners among PT exercises). 

-Surprisingly, YHC completely left out ‘Mericans for today’s lineup.

 

All in all, a very good workout and always a great day with F3 brothers. 

 

Until next time,

Toby out