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