8 men of Area 51 dusted off the weekend with a dose of The Matrix. It was a nice cool August morning. Starting to feel like football season, so lets get some work done.
Mosey out and around track to basketball goals with some high knees, butt kickers, shuffles, backwards runs, etc between the light posts.
IW x 25 IC
Squats x15 IC
Single Romanian Dead Lift – 10xR, 10xL OYO and repeat. This should lengthen and strengthen the hammy’s that so many have been grumbling about recently.
Flutter Kicks x 25 IC
Run around back of school, almost pitch black out there. Apparently CMS forgot to turn some lights on for the first day of school. Either way, there was just enough light from the parking lot to illuminate the stumps.
Single leg step ups on stumps with a backward lunge at the bottom x 15 each leg. Then run out about 50 yards and back. Plank-o-rama when done. Repeat.
Mosey to playground.
Everyone grab a bar and dead hang for as long as possible. (Feet off ground, arms fully extended)
10 pull-ups, 20 derkins, 30 dips and repeat.
In parking lot
Run to next island and back. Once back do 10 LBC’s. Repeat several times with 20, 30, 40, and 50 LBC’s. Plank when done.
Same thing but 20, 30, and 40 flutter kicks after each lap. Glute bridge when done.
Coal Miner’s Daughter reports we have 90 seconds left. Time for 15 Burpee’s OYO.
Wrap it up.
After Saturday’s half mile-ish of farmer’s carry YHC looked into improving grip strength, because my forearms were smoked. In lieu of KB’s or other weights the dead hang is a great way to get it. O’Tannenbaum tried to question the Q’s reason for this, but after about a minute of hanging there, I think he got the idea. Not sure who stayed on longest, either Byron or Lobster Roll. Either way, good work and great way to give the lungs a 10 count while keeping the work going.
A couple of site FNG’s including Byron, Holy Hitman, and Gumbo I think. Byron skipped the trek out to Diamond Head to join us in the south. He mentioned we were much quieter, but I think he got his money’s worth on the work.
Thanks to O’T for the send off.
Look for convergence’s on Labor day and the first Fri/Sat in September while the BRR crew is rolling through the mountains.
Looking for workout Q’s at The Matrix – hit me up if you can pick up a Monday