When: 04-15-2019 Tombstone’s TOAR Day #12

Location: Leland Metal Mania

QIC: Tombstone

The Pax: AED, Baby Daddy, Spyro Gyra, Bosley, Snickers

Warm UP

• 25x Side Saddle Hops IC
• 20x Cotton Pickers IC
• Cotton Picker position, stretching to the left, right, and middle.

The Thang

• We’re going to run a loop approximately .25 miles with a workout stop at the end.

Set 1 = .25-mile Run.   With weights Overhead Press 25x OYO

Set 2 = .25-mile Run.   With weights Lawn Mowers 15x Left, Arm 15x Right Arm OYO

Set 3 = .25-mile Run.   We ran this segment with our weights in hand

Recover. Let’s do some more….

Set 4 = .25-mile Run.   With weights Big Boy Sit ups 25x OYO

Set 5 = .25-mile Run.   With weights Arm curls 15x Left, Arm 15x Right Arm OYO

Set 6 = .25-mile Run.   We ran this segment with our weights in hand

Recover. Let’s do some more….

Set 7 = .25-mile Run.   With weights American Hammers 25x OYO

Set 8 = .25-mile Run.   With weights Lunges 15x Right, 15x Left OYO

Set 9 = .25 mile Run.   We ran this segment with our weights in hand

Recover. That’s 2.25 miles on a coupon day.  Nice work Leland!  Let’s do some more exercises….

• Next Exercise is the Chest Press 30x
• Next Exercise is the Dead Lift 30x
• Next Exercise is the Arm Lifts 30x (Bosley)
• Next Exercise is the Triceps Extensions 50x (Snickers)

Last Exercise.  Let’s get all the weights into the truck across the parking lot via a human conveyor belt.  PAX in a line, handing weights to the next, last man runs to the front continuing to move weights.  Rinse and repeat until the truck is loaded.

 

 

• Check Slack for new AOs, runs, challenges, ruck events, charity announcements etc.
• Snickers took us out leading the prayer. Thank you, gentlemen, for helping me get stronger and learning to lead the way.