PAX:
PacRat (Q), Optimus, Bozo
Chilly and windy in the gloom this morning. There was a real bite to that wind, and the Patmos lake doesn’t help. 2 of my regulars were out of town or out of commission. All it takes is 3 PAX for a party, and party we did.
I’m beat up, so we’re gonna not blast any of the joints. Last week was heavy legs, so we didn’t hit the legs other than a warm-up and cardio. The pull-up challenge is coming to a conclusion, and I’m nowhere near where I should be. So I had to fit them in today.
Well, enough small talk…
0530
Warm Up
Good Mornings x8 IC
Bean Picker x10 IC
8-count Bean Picker (zig-zag) x10 IC
SSH x30 IC
Island Lot Lap
Toy Soldiers x12 IC
Arm Circles Complex 10/10/10/10 IC
Mountain Climbers
Island Lot Lap
7-to-1 Motivator
Perfect Squats (from the hole) x12 IC
Perfect Squats x13 IC
Perfect Merkins x12
Island Lot Lap
Grab Coupon, mosey to the park
The Thang
Spread out. Grab a bar and go to work
7 pull/chin-ups, inside the park lap
6 pull/chin-ups, inside the park lap
5 pull/chin-ups, inside the park lap
After the 7/6/5, we mixed in coupons and soldiered on
PAX1 Pull-ups (6, 1, 5, 2, 4, 3)
PAX2 Single-coupon row AMRAP
PAX3 2-coupon row AMRAP
PAX1 -> PAX3 spot
PAX3 -> PAX2 spot
PAX2 -> PAX1 spot
PAX could choose to swap out pull/chin-ups for double-plate IC reps (double reps)
Thang 2
Mosey to the base of Lone Tree Hill
All 3 PAX line up shoulder-to-shoulder
PAX1 – Plank position and count down 7-to-1
PAX2 – Plank position
PAX3 – Sprint up the hill, then 10, 4-ct burpees at the top
PAX3 – Mosey to the base of the hill for a repeato
PAX1 – Plank position and count down 7-to-1
PAX2 – Sprint up the hill, then 10, 4-ct burpees at the top
PAX3 – Plank position and count down 7-to-1
PAX2 – Mosey to the base of the hill for a repeato
PAX1 – Sprint up the hill, then 10, 4-ct burpees at the top
All 3 PAX to perform 3 hill sprints / 4-ct burpee circuits
Grab coupons, mosey to the Flag
Mary
None
0615
Moleskin
The extended warm-up came in really handy this morning. I’ll be taking a break over the Thanksgiving weekend to give these bones a chance to recoup. LightsOut was out due to his procedure, and The Mick was OOT.
Preblast mentioned extended Mary, but prolonging the bar work ate into that. It feels like there’s never enough time when I Q.
I think I’m missing something on the bar work. I counted 49 as I left this morning, but only 39 are showing up in the BB. If your name is Optimus or Bozo, comment below or on Band.
Good to have Bozo make it to Patmos. Optimus – solid. Like every damn time. God bless y’all and Godspeed to LO, Coors, and all my boys dealing with injuries.
73’s,
PacRat
KD9GNS
Leave a Reply
You must be logged in to post a comment.