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.