Cousin Eddie has his VQ tomorrow at Fission. Therefore any ideas that were "meh" today could conveniently be chalked up as learning opportunities. On a cold day at TMO here is roughly what we did:
0506: Egyptian and YHC for a 2.5 mile run standard that was admittedly faster than I was hoping for.
0530: Mosey around the parking lot with high knees, butt kickers, and exaggerated long striders. Circle up and disclaimer given.
WARM-O-RAMA:
- SSH x 15 IC
- Soybean farmers x 15 IC (with much mumblechatter about the name of this exercise)
- IST x 15 IC
- Merican descending ladder from 10 to 1 with short bear crawls in between
- Elbow plank x 30 seconds to catch our breath
The Thing:
Everyone grabbed 2 cinder blocks and went to the pavement behind the school. First we made a nice little stack of blocks 2 high for:
- Box jumps x 25. There was room enough for 2 people. This was arguably the first "meh" idea of the day.
- Everyone else plank until everyone did the box jumps.
Partner up:
- Partner 1 block front shoulder presses while partner 2 pushes block across pavement a ways.
- Flip flop and repeato until 100 reps achieved.
- Recovery mosey around the track.
- Partner 1 bent over block rows while partner 2 ran to 4th basketball hoop and back.
- Flip flop and repeato until 150 reps achieved.
- Partner 1 single count low flutters while partner 2 ran to 4th basketball hoop and back.
- Flip flop and repeato until 300 reps achieved.
- Recovery mosey around the track, but running backwards.
Then we did a wheel barrow walk with the added twist of pushing a block on the ground a ways. "Meh", for a second time but it was hard.
- Lunge walk to 3rd hoop and back. Mumble chatter heard about so much leg work so we did:
- Skull crushers x 10 IC
- Curls x 10 IC
- Slow deep block squats x 20 IC
- Dips on benches x 15 IC
- Curls x 10 IC
Return blocks. Mosey to the front of the school for Mary.
Mary:
- 100s
- LBCs x 25 IC
- Shoulder touch Mericans x 10 IC
- Elbow plank until time.
Recover, recover. We covered 1.4 miles according to Strava.
Moleskin:
- Prayers up. We lost a Lex SC Fia friend known as "Digits". Folks there is a fundraising page out there, please donate if you can.
- Please support Cousin Eddie at Fission tomorrow if you are in town. Strong work today bud.
- Amen waited in his car until exactly 0530 today. We would not start without you Sir! Partnered with Amen and Travolta today, 2 beasts who did more than their fair share of reps I'm sorry to say.
- First time seeing Gypsy I think since his Marathon. He seemed disappointed but he still crushed it in my humble opinion and I'm certain we'll see Gypsy taking more cracks at the distance.
- Wow, Egyptian is fast. I already knew this from PAINinsula yesterday but it was further confirmed today. Appreciate the run and the 2nd F brother. Now get your backblast written from last week's TMO Q!
- Roadie, appreciate the opportunity to lead today. And appreciate the conversation after with him and fellow MQ Gypsy. PAX…if you are in town and can help out with a Q over the next 2-3 weeks the MQs would surely appreciate the help.
Appreciate you gents. Turnpike.