Craigslist Hook Ups
Monday accountability is tough. Week 2 for Downtown Train and looking forward to continuing to learn more about the site.
2 for EC as Deadbolt joined YHC and took off at 0505 for a 2+ mile out and back to the pole at 55, with Cemetery Hill providing the early challenge, and evidence of some sidewalk flooding of measurable depth and flow (Deadbolt might need to install a FIMAN gage in the area until they are done with construction).
Warm Up: On the jog for what will be the regular w/u route, circle up back at the start for a run through of the classics followed by extra time to stretch the arms.
The Workout: On the jog around the traffic circle and to the rocks. Selected a rock of good size for a high intensity, high rep workout. John Cusack over to the back side of the library lot. Settled in and there was somewhat of a routine. 4 rounds. Each round we did 4 sets. Between each set we did a 10 count to recover. Between each round we went on the jog across the lot, squat hold for the six and a 10 count, followed by SSH ICx30, 40 then 50 (anyone detecting a trend – I like keeping the PAX moving with the SSH). The rounds were as follows:
- curl 21s – a 7-7-7 IC set of curl motions with no rest between the 7s
- tricep overheads and tempo dips both ICx10
- ground pounders and push outs both ICx10
- weighted tempo squats ICx10 and squat to star jumps 10 count
Somewhere in the middle of these sets we had a traffic issue as a slow moving vehicle passed through as if they were dropping off books in the off hour drop slot. Kept moving and soon we saw a black durango roll through. The 2 vehicles seemed to each make a couple laps around and we thought they were sad clowns thinking about joining us. They never connected but sure looked like they were looking for each other. Who would have thought the downtown library was an early morning meet up for craigslist hook ups?
Return the rocks and on the jog to start
Mary: Plank-o-rama and we stayed in a plank all the way around – you don’t need to be on your six to be a real man when you are doing Mary.
Announcements: Great time to look at Q signup sheet and get in the mix.
Prayer: Moby’s dad and family, UTI’s dog, Shredder on the mend, and unspoken, Yogurt took us out
Another strong showing in the books for the new AO.
