A perfectly warm afternoon at the greatest afternoon AO anywhere and a slight crowd of 5 showed up to put in some work. Pockets had to work so I picked up the Q so it was going to be a simple one.
Warmup: SSH, Cotton Pickers, Hillbillies, Low Slow Squats, MNC’s
Mosey down the road through the woods and to the picnic shelter where we find a nice couple sitting at the back table and a large dog who was not happy to see us.
10 Step Ups
10 Reverse Crunches then
Run down the hill to the pier and return and do this 5 times.
Freight led the way despite his foot giving him some problems. Wojo passed me pretty quickly too but we all got in some tough work. One time I was asking which number we were on and the couple sitting at the back table said “That was three”. Dang, I had two more to go. That dog really wanted to join the hill run.
We mosey back through the woods and stop at the extra asphalt beside the road for a few AB exercises.
10 American Hammers
10 Flutter Kicks
10 Freddie Mercuries (Get on your bikes and ride)
1 Minute Plank
Repeat this doing 5 reps of each AB exercise and repeating the 1 minute Plank. Planking a minute is tough. The world record plank time is over 9 hours but I found a minute is plenty for me.
Mosey back to the flag and time is up.
Relay Trail Run on 11/18/2023. There is a sign-up form on Slack.
JJ5K is Saturday and is a nice local race we have supported for a few years now.
Jackson Hall and his family
Oompa Loompa took us out.
*NMM Calling all F3 Pax to give the afternoon AO a try. It is always a tough workout and the candor and mumblechatter are top notch. I know how easy it is to give in to the busyness and the laziness but I am always glad that I posted at Midoriyama. Thanks to all the guys who showed.