FNG-1 is Centerfold (named yesterday at MMM)

After 2 years of doing Qs at various AOs in Isotope, One would think YHC has it down by now 🤷🏼‍♂️. Of course the OGs of PAINinsula would definitely say otherwise. YHC did avoid an 8 count bodybuilder exercise today 😜

14 PAX for a very chilly GLOOM.

Mosey to the side parking lot of the Medical building, avoiding ice along the way.

Disclaimer 

Warm O Roma – SSH IC X 20, Windwills IC X 10, middle hang for 5 count hold, runners stretch each side for 5 count hold, long snapper IC X 15, ISTs IC X 15, Toy Soldiers IC X 15, slow count squats X 10 

11 Count Ladder – within the parking lot are directional areas painted on the asphalt. Starting with 1 CCD at top set of parking arrows, perform that called exercise, then run to the other set of parking lot arrows and perform 10 Squats at bottom. Keep increasing the number of CCDs by 1 exercise as you run to the top set of arrows, and keep reducing the number of Squats by 1 exercise to stay at an 11 count total. 10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10.

Mobility – on your 6 for pretzel crunches IC X 15 each side, leg twists for 2 sets, LBCs X 20. Mosey to the Wells Fargo Bank parking lot 

Triangle – circle up for slow count squats X 10. Lunge backwards, forwards and side to side for 5 count each. Then 40 LBCs run to bank for 30 Squats, run to start for 20 Mericans OYO. 10 Jump squats the run to the bank for 10 Monkey Humpers.

Mobility Moment – Pigeon. Peter Parker IC X 10, elbow plank for 1 minute hold

Accelerator – only did half

Recover, Recover 

Announcements – OTB Sudz Run has officially become an AO Scheduled Workout. MQ is The Stream (AKA Airstream). PAX Drebin is organizing a F3 cleanup in the Western NC Mountains to help those still impacted by Hurricane Helene. Please reach out to Drebin or Toby for details 

Prayers – PAX Grenade’s daughter for upcoming surgery on her thumb and continued healing from recent car accident. PAX Oyster brother in law’s neighbor. The neighbor suffered a heart attack while shoveling snow in their driveway.

Moleskin – great to have Centerfold out to PAINinsula. His 3rd consecutive workout. 💪🏼

No Rope joined us for Coffeeteria after running to the AO from his house.

It’s always a pleasure to share the GLOOM with the PAX at the Finest AO in all of Cornelius. Thank you Outlaw for allowing me to take the keys. 👊🏼