It felt great this morning when Auto, Tagless, Poptart and I started running the Standard, but the humidity quickly made it a little hard to cool off. I knew we were in for a sweat fest today. Pop Tart had to go prior to all the fun and Tagless made it through a good portion of the workout before work responsibilities took over. It's great to see them get in as much as they can. It was also great to see the cars pulling in Gypsy fashion with seconds to spare.
Also in attendance; Hoodie. He's officially made it one week!
Disclaimer
Warm Up
- Mosey around parking lot doing high knees, but kickers and carioca
- SSH 20 IC
- CP 10 IC
- WM 10 IC
- Arm Circles F/R
The Thang
Set One
- Mosey to monkey bars
- Cross the monkey bars (in the air)
- Pull Up 10 OYO
- Repeato with Al Gore while waiting for everyone to finish
Set Two
- Mosey to the bridge
- Over and Backs 7.5 OYO
- Plank Walk combo
- Plank Walk on the rails one at a time from the end of the bridge with other pax doing Al Gore squat walks/Duck Walks with arms out front,
- Once all pax are up, first on on goes under pax back to the start in bear crawl
- Repeato
Set Three
- Mosey to the blocks and line them up at the top of the parking lot
- Squat-to-press 20 IC
- Burpee 7 OYO
- Mosey to the bottom of the parking lot
- Mountain Climbers 20 IC
- Merkins 10 IC (Removed from set when I realized the time)
- Mosey to the blocks
- Curls 20 IC
- Burpee 6 OYO
- Mosey to the bottom of the parking lot
- Plank Jacks 20 IC
- Mosey to the blocks
- Chest Press 20 IC
- Burpee 5 OYO
- Mosey to the bottom of the parking lot
- Rocky Balboa 20 IC
- Mosey to the blocks
- Lawn Mowers 20 IC (10 R/L)
- Burpee 4 OYO
- Mosey to the bottom of the parking lot
- Groiners 15 IC
- Mosey to the blocks
- Skull Crushers 15 IC
- Burpee 3 OYO
- Mosey to the bottom of the parking lot
- Curb Jumps 20 OYO
- Mosey to the blocks
- Bent Over Row 15 IC
- Burpee 2 OYO
- Mosey to the bottom of the parking lot
- Lunges 20 OYO (10 R/L)
- Mosey to the blocks and line them up at the top of the parking lot
- Upright Row 10 IC
- Burpee 1 OYO
- Put the blocks away
Mary
- Mason Twist 20 IC
Recover Recover
Moleskin:
- We worked on our endurance today… lots of mosey in between strength and cardio.
- We were really sweaty!
- Roadie said it sucked… compliment accepted.
- Turnpike introduced us to the plank walk on the bridge last week, so I stole the idea (just not quite the burner he did).
- Uncle Rico is really a runner. Always in the front of the runs up the hill to the top of the parking lot. He and Crimson were reminiscing of the early Half Life days.
- Snake Eyes, sorry to skip the shoulder tap merkins I had planned.
- Good to hear Ninja Turtle will lead us at the Mighty Oak soon.
- Always good to run with Auto, Pop Tart and Tagless.
- Nice work by all!
Gypsy