We tried lunge walks to catch our breath but it didn’t work


22 Pax at Man Maker Monday on a very humid first day of summer.  Here is roughly what went down:

0500:  Run standard with YHC, Jimmy Olsen, Dingo, Big Montana, and Cousin Eddie.  Jimmy O and YHC kept it to a nice ~2 miles while the others got in 3 miles.  Nice work.

0530:

WARM-O-RAMA:

  • Static kettle bell hold over head
  • Static kettle bell hold in flexed skull crusher position (Overhead:  "No side straddle hops today?")
  • Static kettle bell hold in flexed curl position
  • Static kettle bell hold in deep squat position

The "very creative" thing:  *

  • 15 Burpees OYO + 1 KB swing OYO
  • Front shoulder press x 10 IC
  • Slow deep KB squats x 20 OYO
  • Low flutters with chest press x 10 IC
  • 14 Burpees OYO + 2 KB swing OYO

Lunge walk to the goal post because the Q already smoked himself to catch our breath.  Jog back.  About 50 yards each way?

  • Lawn mowers non-dominate arm x 10 OYO + dominate arm x 10 OYO
  • Slow deep KB squats x 20 OYO
  • Low flutters with chest press x 10 IC
  • 13 Burpees OYO + 3 KB swing OYO

Lunge walk to the goal post.  Jog back.

  • Skull crushers x 10 IC
  • Slow deep KB squats x 20 OYO
  • Low flutters with chest press x 10 IC
  • 12 Burpees OYO + 4 KB swing OYO

Lunge walk to the goal post.  Jog back.

  • Curls x 10 IC
  • Slow deep KB squats x 20 OYO
  • Low flutters with chest press x 10 IC
  • 11 Burpees OYO + 5 KB swing OYO

Lunge walk to the goal post.  Jog back.

  • Bent over rows x 10 IC
  • Slow deep KB squats x 20 OYO
  • Low flutters with chest press x 10 IC
  • 10 Burpees OYO + 6 KB swing OYO

Lunge walk to the goal post.  Jog back.

  • Lawn mowers non-dominate arm x 10 OYO + dominate arm x 10 OYO
  • Running out of time…

Mary:

  • Elbow plank x 1 min including L / R arm holds
  • LBCs x 25 IC

Recover, recover.  We covered 0.66 miles according to Strava. 

Moleskin:

  1. We prayed for Crocs' family. 
  2. There was some confusion yesterday over who had the Q today, Cobains.  Hopefully anyone who showed up expecting a Moses Q wasn't disappointed, though I'm certain his plan was likely more difficult and almost certainly more creative!
  3. Tried to get on Outlaw's good side by telling him my daughter has an appointment to see him about a back issue.  Didn't work, still got punched!  But the joke is on Outlaw, because he got a fist full of sweat.  (Sorry, it was hot and extremely humid)
  4. Oyster's method of showing dislike is just as clever:  He simply walked over (through?) YHC during one set of lunge walks.  Didn't see it coming, should've had my head on a swivel.
  5. Good to catch up with Jimmy O and great to see you back at it bud!  Enjoyed the 2nd F on the run.
  6. Speaking of back at it…Stray's fitness is coming along nicely and he Q'd what looks to be a tough workout on Friday. 
  7. Sudz was prepared to use a dumbell but YHC had an extra KB.  We're just glad you showed up either way to work.
  8. Sounded like a couple Pax were ready to punt Titan's basketball, lol.
  9. Jersey Boy is dominant in both arms and his testoserone levels are…high?  Low?  YHC only caught part of that mumble chatter, apologies.
  10. Bagboy with the tank top on a Monday?  Is that even allowed?
  11. Big Montana with an all cotton shirt.  YHC approves.  Did Dingo and Cousin Eddie coax you into a full 3 mile standard?
  12. Appreciate the Holiday – Deep Dish – Little Professor clown car.  Or did Little Professor drive separately?
  13. Bob Ross good to see you on the east side of town, our usual Monday hangout is Titan on the west side.  Thanks for making the drive over.
  14. Didn't get to interact much with a few Pax – Frontier, Stromboli, Macbeth, Shaken, and Hat Trick.  That probably means any mumblechatter was drowned out by Titan.  But YHC did check on everyone's form and can confirm everyone had better form than YHC.  Aye!
  15. Thank you Cobra Kai for the opportunity to lead.  I will try to think of something more creative next time if you give me another chance!  * Editor's Note:  Probably won't be any more creative. 

Appreciate the push today gents.  Always a pleasure to lace them up with the men of F3 LKN.

Turnpike