On a still-cool day at The Mighty Oak (~45 degrees F, ish), here is roughly what went down.
28-Mar: Yesterday we debated converging for Q vs. Q at Ludicrous Speed. Given that that AO is known to be running-heavy, Estwing and YHC agreed to hold court at The Mighty Oak.
0530: Mosey to the basketball court. Disclaimer given.
WARM-O-RAMA:
- IST x 10 IC
- Soybean Farmers, Tennessee style, x 10 IC
- Slow windmill x 10 IC
- SSH x 15 IC
- Toy soldiers x 5 IC (Sidenote: Possibly the first time I’ve ever called those? Given my horrendous form, probably also the last time)
The Thing:
Everyone grabbed a regular sized block. Before each “set” of exercises we would try to elevate our heart rates with:
- Burpees with a jump over your block x 5 OYO
Set 1:
- Overhead block press x 10 IC
- Bent over block rows x 10 IC
- Mosey to the pull-up bars for: 10 pull-ups OYO or AMRAP pull-ups + knee-ups to total 10
- Elbow plank x 1 minute
- Mosey back to the blocks
- Burpees with a jump over your block x 5 OYO
Set 2:
- Skull crushers x 10 IC
- Bent over block rows x 10 IC
- Mosey to the pull-up bars for: 10 pull-ups OYO or AMRAP pull-ups + knee-ups to total 10
- Elbow plank x 1 minute
Mosey to the brick walls for People’s Chair, with:
- Air press x 10 IC
- “Get lower”, then Touch them heels x 10 IC
Mosey back to the blocks. First a lunge walk across the width of the area, mosey back to the blocks.
- Burpees with a jump over your block x 5 OYO
Set 3:
- Curls x 10 IC
- Bent over block rows x 10 IC
- PAX CHOICE: Mosey to the end of the parking lot and back OR 10 Burpees OYO. Only Lego choose the extra Burpees, as we were conscience of his daily Burpee target of 40.
- Mosey to the pull-up bars for: 10 pull-ups OYO or AMRAP pull-ups + knee-ups to total 10
- Elbow plank x 1 minute
Mosey back to the blocks. First a lunge walk across the width of the area, mosey back to the blocks.
- Burpees with a jump over your block x 5 OYO
Set 4:
- Slow squats, hitting your backside on your block, x 15 OYO
- Bent over block rows x 10 IC
- Mosey to the pull-up bars for: 10 pull-ups OYO or AMRAP pull-ups + knee-ups to total 10
- Elbow plank x 1 minute
- Mosey back to the blocks.
Put blocks away.
- Burpees x 5 OYO
Mosey back towards the parking lot for Mary.
Mary:
- American Hammers x 10 IC
- Low flutters x 15 IC
- Burpees x 3 OYO
- LBCs x 15 IC
- Suzanne Summers, 10 each leg OYO
- Burpees x 2 OYO (Lego completed his 40 for the day)
- Elbow plank until time, roughly 45 seconds.
Recover, recover. According to Strava, we covered 1.36 miles in various ways.
Moleskin:
- It’s been a rough week PAX. We prayed for Lego’s sister, who was recently diagnosed with breast cancer. And we prayed for Estwing’s Dad, who will soon have a procedure to address 3 blockages.
- We admire Lego for his dedication to 40 Burpees per day. There’s even been travel occasions where he’s had to do his Burpees at ridiculous times. The work is clearly paying off though, as Lego was the first to complete the Burpees for every set.
- Deadhead, Lego, and Estwing are all Lowe’s employees. I believe they were all separately and secretly praying for better weather. Because better weather = more people buying Lawnmowers = better for their bottom lines. Or something like that?…I mean…there was so much mumble chatter that YHC didn’t understand. I do now have a better understanding of how non-bankers can feel when we’re talking about whatever it is we bankers talk about. Lol.
- Chilly Willy is also looking to get into that sector and might make the switch soon. Good luck with negotiations bud! Bottom line folks…I think we need more bankers at some of these workouts?
- Deadhead and Chilly Willy were sore from a Possum workout on Tuesday. Request was “no Mericans please”. Done, YHC wasn’t feeling it anyway!
- Appreciate the opportunity to lead Estwing! Will try to be more creative next time.
- The workout was admittedly a struggle for YHC. During COT it was determined I was the War Daddy, by more than a few years actually since everyone else was under 40. After that Lego joked “You’re not out of Shape, you’re just old!” Lol. Well Sir the joke is on you, because you inadvertently supplied this Backblast title. It would have otherwise been something non-creative like “The Mighty Oak on 29-Mar-2023”.
Enjoyed it today gents. Appreciate the push.
Turnpike