Monday brought a beautiful, super-mild winter day to The Eagle.  Contagious momentum is building across Churham, and this is a fantastic life-giving experience for anyone who gets outside with us.  I’m thankful to be a part of this crew, and grateful to snag the first Eagle Q in 2019.

We had three EC options at The Eagle: a Ruck, a Parking Lot Metal Warm-Up, and a 5k Run.

The crew came prepared with heavy sandbags, cinder blocks, dumbbells, kettle bells, rucks, Jerry Cans.  T-Claps to S’mores for crushing his second workout!

Warmuparama

A few standards and some new ones to get the muscles warmed-up including the following:

SSH, WMH, Arm Circles, Mahktar N’ Diayes, S-L-O-W Merkins

The Thang Part 1

Escalator #1

4 count Modified Bear Crawl, shins and forearms parallel to the ground butt down, and 1 Merkin

4 count Bear Crawl, 2 Merkins

…

4 count Bear Crawl, 10 Merkins

Run to the start line then return to Pax pick up the 6 or plank hold

Escalator #2

4 count lunge walk, 1 Tuck Jump

4 count lunge walk, 2 Tuck Jump

…

4 count lunge walk, 10 Tuck Jump

Run to the start line then return to Pax pick up the 6 or plank hold

The Thang Part 2

Count off 1s and 2s

1s run to the painted Eagle at the Creekside School main entrance and knock-out 5 Burpees, 10 Diamond Merkins, and 15 BWS.

2s rotated through an assortment of Captains Choice Metal Exercises in the lot until the 1s returned.  We had time for about 5-7 sets of 10-20, and we rotated through Curls, Front Raises, Overhead Presses, Tricep Extensions, R/L Rows, Front Rows, Press & Flutters, and others.

Repeat so that each group was able to go twice.

The Thang Part 3

Escalator #3

4 count Modified Crawl Bear, shins and forearms parallel to the ground butt down, and 1 Merkin

4 count Crawl Bear, 2 Merkins

…

4 count Crawl Bear, 10 Merkins

Run to the start line then return to Pax pick up the 6 or plank hold

Escalator #4

2 Broad Jumps, 1 Burpee

2 Broad Jumps, 2 Burpees

…

2 Broad Jumps, 10 Burpees

Run to the start line then return to Pax pick up the 6 or plank hold

Mary

We kicked off Mary with LBCs and added a core balance position all fours right arm extension left leg extension and switch.  We followed that up with Upstate Box Cutters, Flutter Kicks, and ended with a 5 Merkin Ring of Fire.

Thanks for the keys today.  SYITG.

Avalanche