PAX (9): Brutus, goat, Rusty, Spider, Sprocket, The_OG Zima, TheBurn, Thud, Toasted
This morning was extra gloomy so Q graciously planned out a high-tempo workout with running between 3 stations. The run came to just .75 mi but kept the heart rates up between the sets that totaled for each man:
60 curls, 60 overhead press, approx. 300 KB swings
60 sun gods, 60 Irkins, 60 dips, lots of step-ups
60 V-ups, 60 LBC’s, lots of shoulder taps
Pax partner up.
Station #1 at the flag
Partner A does Kettlebell Swings while partner B 30 curls and 30 overhead presses. Then switch-o Partner B does KB swings while Partner A curls and presses. When the team is done, leave the KB and run to station #2.
Station #2 at the dark pavilion
Partner A does step ups. Partner B 30 dips and then 30 Irkins. Then switch-o. When done run to station 3.
Station #3 up the stairs
Partner A does shoulder taps. Partner B does 30 V-Ups and then 30 LBC’s. When done run to the flag.
RINSE / REPEAT 2x times (on the final one Q called audible for sake of time)
Set the KB’s down and Q called a Jack Webb
1 merkin with 2 air press, 2 merkin with 4 air press (…) Upon air press some PAX relived their glory days of Raving, or “raising the roof” or whatever depending upon his age. Your diligent Q corrected these shenanigans by reminding his increasingly rowdy PAX that you must lock your elbows out and Jack Webb can kick your ass. Beastie Boys were blaring at this point so Q chalks up the raucous behavior (looking at you Spider) to the killer beats of Ad-Rock, Mike D and MCA. We hit time on #9 and called it a day.