YHC rolled into GCC around 5:15 to get some stretching in before the pax arrived. Started seeing those minutes tick by and still no pax. At 5:27, YHC saw a car coming up the driveway and sighed in relief that it wasn't going to be a sad clown workout. Swing State saved the day! But then another car (Fescue), and another (Ninja Turtle), and a clown car at 5:30. Clown car was Flo and TommyBoy, and we started warming up while they grabbed KBs from the shed.
WARM-A-RAMA
- High Knees x 25 IC
- IST x 20 IC (Flo and TommyBoy joined us here with 2 doggos)
- Carrot Puller x 10 IC
- Merkin x 10 IC
THE THANG
Jacob’s Ladder
- Rung #1 – 5 Overhead Press IC . . . run a lap
- Rung #2 – 5 Overhead Press IC + 10 Curls IC . . . run a lap
- Rung #3 – 5 Overhead Press IC + 10 Curls IC + 15 Skull Crusher IC . . . run a lap
- Rung #4 – 5 Overhead Press IC + 10 Curls IC + 15 Skull Crusher IC + 20 KB Squats IC . . . run a lap
- Rung #5 – 5 Overhead Press IC + 10 Curls IC + 15 Skull Crusher IC + 20 KB Squats IC + 25 KB Swings . . . run a lap
*airhorn*MOBILITY MINUTE! *airhorn*
- Rung #5 – 25 KB Swings + 20 KB Squats IC + 15 Skull Crusher IC + 10 Curls IC + 5 Overhead Press IC . . . run a lap
- Rung #4 – 20 KB Squats IC + 15 Skull Crusher IC + 10 Curls IC + 5 Overhead Press IC. . . run a lap
- Rung #3 – 15 Skull Crusher IC + 10 Curls IC + 5 Overhead Press IC. . . run a lap
- Rung #2 – 10 Curls IC + 5 Overhead Press IC. . . run a lap
- Rung #1 – 5 Overhead Press IC. . . run a lap
Mary
- Low Flutter x 25 IC
- Pretzel Crunch x 10 IC (each leg)
- LBC x 20 IC
- Reverse Crunch x 10 IC
Recover. Recover
Sore Moleskine
- Garbage truck came through during the workout and burned all the pax nostrils with the sweet smells coming out of it.
- The pax absolutley LOVE the mobility minute.
- We reflected on Bagboy's recent Qs and how much they sucked.
- For those interested in Iron Pax Challenge, click this link for more info https://f3lakenorman.com/announcement/iron-pax-challenge-2019
Great work by all and great to meet Flo and TommyBoy. Thanks to Qbert (who slept in today) for the opportunity to Q. Until next time – CB