Runners, ruckers, and kettlebellers…oh my! One workout is not enough. The mighty pax of race city demand 3 and 3 they shall have. This is the story of the strongest of the bunch, those that stayed for The Rock.
Warm-O
Temps in the 30s required a quick start so at 5:30:00 we did a lap around the fountain. Quick disclaimer in case Banana Peel dropped some man parts while lifting and that there would be running involved.
10 windmill, 20 ist, 20 toy soldier
The Thang
Zamp around the green stopping for 5 exercises all x10 IC- curls, skulls, squats, presses, bent rows
Zamp to the Lowes lot beautifully laid out with 5 pain islands
Run with bells stopping at each island for 5 reps oyo of same 5 exercises above (curls at 1st, skulls at 2nd, etc)
1 burpee at the end of the lot then run back to start and plank wait for the 6
Repeato x10, x15, x20, x25 increasing burpees by 1 each round
Mary in between each set- peter parker, flutter, parker peter, dolly, mason twist
Time left for an old fashioned 5 line touch sprint
As luck would have it, time left for one more run across the parking lot and back
Zamp back to start for 25 lbc and recover, recover
Nekkid Man Moleskin
Lots of race specific training going down as we had 6 runners, 7 ruckers, and 13 real men with bells
Mailman pointed out that DeepEnd is the Grinch although he considers himself the integrity Q
Chicken Little was barely ahead of Kahuna (FNG-1 not on here) who needs a new hip
Hopefully the new shoes YHC delivered after will help him speed up tomorrow
Mater just goes about work without all the chatter; you could all use a lesson from him
Totebag cost us all an extra burpee since he was late and has a Robert Kraft tattoo
Thanks for staying Lear even though we ran, a lot
Prayers up for Contra with travel and job search, Cupcake for daughter and impending surgery, TickTock family, and all the unspoken needs of the group.
Bring on the T-claps!
Aye, Cheez Whiz