Shoulderblast from past

Preamble:

YHC posted a pre-blast that included some warnings about oldies but goodies from the Rubicon OG days. 10 PAX answered the call including newly injured No-See-Um and the return of Devito. After a quick disclaimer, off into the gloom we went.

Warm-O-Rama:

Mosey around the parking lot to give No-See-Um time to get out of his car. Eventually circling up at the flag for the real warmup. SSH, Weed, Imperial, Smurf, Windmill, etc

The Thang:

Up first was the old school 3-man relay that I borrowed from Crack. Grab 2 partners for a 3 man team. Without NSM, we had 9 total, so perfectly divided into 3 relay teams. We would use the track around the baseball field for our course.

A runs, B does 10 merkins while C is holding legs and doing 10 squats, then catch A who is planking.  When caught, A does merkins, B holds, C Runs.  Then C does merkins, A holds and B Runs

2 laps total. Finished at the warmup location for some Mary with NSM.

Mosey to the hill or dreams for Clock Merkins on the hill. 3 facing down, 3 facing sideways left, 3 right, then 3 up. Do this 3 different times as we went down, up and back down.

Onto the field for YHC’s original beatdown constructed for my VQ back in Spring 2016.

The Mucho Chesto Cycle aka Cookie Chesto
-10 merkins at home, bear crawl to 1st
-diamond at 1st, crab to 2nd
-wide at 2nd, reverse crab to 3rd
-stagger at 3rd, cheetah crawl home
-opposite stagger at home

YHC offered the PAX a shoulder relief by running scout run around the field.

Now, it was time to finish our Mucho Chesto. So rinse and repeat.

A couple of warmdown exercises followed:
Turkish getup
Clock Lunges

Time running out, head back to the flag for 1 Minute of Mary.

COT:

Announcements included Ready Mix Quad and a few other things. We had great conversation over coffee about kids and social media with a TNT led by Devito. MillerTime eventually finished his 9 miles and joined us for the last few minutes of coffee.

TCLAPS to No See Um for coming out and doing all he could with his torn hamstring. And it was great having Devito back after a little hiatus of injury and work stressors. Great group of men today, blessed to be a part of it.

Always an honor to lead.

-Cookie