Every Friday after posting at Juggernaut I come home full of plans to stretch, foam roll, eat vegetables, and run all weekend long. And every Monday morning I wake up with tight muscles that seem to have both atrophied and fossilized in a mere 71 hours, a belly in full riot over the food choices made over the weekend, and I think “I would love to go back to Saturday morning and throttle the bleepin’ SOB who ate those bagels and managed to avoid the foam roller all weekend, how am I going to make it through the next hour without absolutely coming apart at the seams?” Never fun, especially when that same bagel-eating SOB signed you up to Q on a Monday morning. Fortunately I was able to make some emergency edits to my internal mental thought loop during the pre-run, changing “you can’t do this, you are going to crash and burn – you’ll be the first Q to ever fail mid-post” into “you feel great, your muscles are fine, this will be fun.” And somehow it worked, had a ton of fun out there this morning with the Crucible PAX.
Warmup
- Burpees x 5 then run to the basketball court
- SSH x 20
- Burpees x 5
- Imperial Walkers x 15
- Burpees x 5
- Sir Fazio Arm Circles x 10 Seal Claps x 10 Reverse Sir Fazio x10
- Burpees x 5
- Run to hill behind la escuela
The Thang
- Homer to Marge x 15
- Partner up and Wheelbarrow to top of hill (Bear Crawl for the odd man out)
- Superman x 15
- Repeat
- Mahktar N’Diayes x 15
- Run to Picnic Tables
- Slow Motion Merkins x 10 (cannot recommend these enough, if you go slow enough, you can make 10 feels like 50 normal ones)
- Slow Motion Erkins x 10
- LR Step Up x 20
- Slow Motion Dips x 10
- Run to rock pile and circle up on tennis court
- Bicep Curls x 10 move to the left and repeat (9 total rounds)
- Shuffle Run across tennis court
- Bent-over rows x 5 move to the left and repeat (9 total rounds)
- Karaoke Run across tennis court
- Overhead Squat Press alternating between x 10 and x 5 (9 total rounds)
- Sprint across tennis court
- Tricep Extensions x 5 (9 total rounds)
- Lunge Walk across tennis court / run back
- Return Rocks and then LR Step Up x 20 in picnic shelter
Mary
Man Ram put on an ab clinic that demonstrated excellent Dying Cockroach form x 20 and excellent Freddy Mercury form x 10 and then we finished up with a 30 second plank hold.
Prayer Requests: Man Ram requested prayers for his son who is retaking the Marine Corps physical fitness test for his ROTC scholarship. Pink Slip prayed us out.
