Knowing pax would show up at The Estate because they did not get the word about the Patriot's Pier convergence, as the master Q, I decided to be there for those men. It was a good workout and the fellowship was even better.
WARMORAMA
At the Track:
SSH x 20IC
IST x 20IC
Cotton Picker x 15IC
Crabbawockeez x 15IC
Run 1 lap around the track (1/4 mile)
THE THANG
At the hill by the track:
Reverse Bear crawl ladder – 5x
Rverse Bear Crawl up hill (about 10-12 yards), burpees at top – 1 to 5
Walk down hill, squats at bottom – 5 to 1
Mosey to Cinder Blocks:
Chest/Shoulder Press x 10 IC
Low Curl x 5 IC
High Curl x 5 IC
Full Curl x 5 IC
Skull Crusher x 10 IC
Chop Wood to the right x 10IC
Chop Wood to the left x 10IC
Mosey to Loading Dock:
People's Chair with 20 seal claps IC – repeato
Run 1 lap around bus lot (1/8 mile)
Protractor – 30,60,90,60,30 degrees – 10 seconds each position
Repeato x 2 (3 total rounds)
Up and Over the wall x 3
Mosey to Smoker's Lounge:
Dips – 10 IC – 3 rounds
COT
MOLESKIN
- For the second week in a row, YHC arrived at The Estate with no plan.
- Estee Lauder and SnapOn expressed their preference for no running so the plan was quickly developed on the fly.
- I'm looking for a Q for next week…let me know if you are interested.
Professor