Even with the full on Twitter PB disclaimer that the workout was destined to be complete dumpster fire, 7 PAX showed up anyway. Note that Calypso missed the memo that Excelsior was converging, ran 5 miles, and then doubled down with The Estate.
YHC has not Q'ed a workout in more than 3 years and was seriously doubting the decision to fall to Turn Pike's peer pressure and Q The Estate. However, after some hunting through the backblasts to remember a few excersizes, a weinke came together.
Here's how it went down:
Warm-o-rama:
SSH x 15, Windmill x 15, Toy Solder x 10, Merkins x 20, Low Slow Squat x 15
The Classics:
3 groups, 3 sets of 10, Merkins, WWII Situps (thanks for the form correction Snake Eyes), and Pullups
Some work by the dumpster:
2 groups, 2 sets, Group 1: jump up on loading dock and bear crawl down ramp, Group 2: People's Chair
Same 2 groups, 2 sets, Group 1: jump up on loading dock and lunge walk down ramp, Group 2: Balls to the Wall
To the track for 7's:
1st set, up/downs at top, squats at the bottom
2nd set, burpees at top, backward lunge at the bottom
Work with Rocks:
Curls, scull crushers, front lifts, shoulder presses, bench presses, etc.
Track Work (it wouldn't have been right without some track work):
Group 1: Plank o rama, Group 2: 400 m, Flapjack
10 min of Mary:
Pass the buck style, many great selections (O2 deprived at that point, can't remember)
Moleskine:
Great work out there by everyone. The humidity was crushing. Way to push through.
Thanks for your patience while YHC remembered the ropes. It was an awesome time!