10 Pax should up for the unadvertised version of Joust. Great weather, specific disclaimer “please don’t smash your face today” and off we went.
The winkie called for bookend miles, but after two laps around the track, I already made the the adjustment for just half mile thinking we might get the other half on the back-end. Either way, run to the stairs and wait for instructions.
Great number of guys to keep close but have plenty of room to work. Best part of the AO is the stairs, I am not here enough to see if they get used, but this was the plan.
Warm up- everything below performed on the stairs
Here is where I almost lost the pax as I could not come up with Mountain climber…however I was finally able to spit it out
Mtn climber x 20
Incline merkins x 15
Left leg lung forward and back x10
Right leg lung forward and back x 10
Squat (butt touches the step) x 20
Decline merkin x 15
Offset left arm merkin x 10
Calf Raises x 20
Offset right arm merkins x 10
Main Event- gather to the top of stairs to hear instructions, but back to the stiars for the work
Brief Ab work
LBC x 35
American Hammer x 15
Freddy Mecury x15
Break into 2 groups
Group 1- 15 dips
Group 2 – run to playground 8 pull ups
6 merkins – 15 dips
4 merkins -15 dips
2 merkins- 15 dips
Proctractor and LBC x20
Mosey to the base of Grandmother Mtn
Running out of time, so run up the mtn, touch fence and run back to the parking lot- your own pace / jail break style
Announcements- Joe David run March 9th
Thank you Duct Work for the take us out
As always, thank you to the Site Q- Duct Work for letting me led today
Thank you all again for not busting your faces toady, plenty of opportunities
I always try to mix up my Q’s. Too hard not to use the stairs at this AO. Few modified which is OK. Still covered 2 miles. Hopefully you feel this one today, I challenge anyone that has the stairs to take them today
Gummy got a boo-boo.. When I got home I was saying telling my M that you got a scratch. My five yr old then chimed in as he also had a scratch and he told me he did not need a band-aid. I assume you have several!
I am not sure why I could not spit up Mtn Climbers in the begining, I kept wanting to say, Merkin…almost lost you all, thanks for staying with me
Light mumble chatter, but you guys put in the work, great job! Have a great weekend!
You must be logged in to post a comment.