13 of LKNs finest, including one FNG, got to work with a beatdown that paid tribute to Master Q’s past and present on the 6th anniversary of Arnie’s Army launch. Five for 3 mile standard Devonshire loop: Auto, Hoodie, Travolta, Jorel and Tagless.
Warm-O-Rama
· After Landline and Ninja came screeching into the parking lot promptly at 5:30, we launched.
· Lap around parking lot. Second lap with ¼ lap High Knees, ¼ lap Butt Kickers, Karokia.
· SSHs x 47 IC, Cotton Pickers x 15 IC, Mountain Climbers x 20 IC, Merkins x 10 IC
THANG
Callahan’s Favorites
· Mosey to Callahan’s bridge: 3 x through Bear Crawl while Pax planks on bridge railing.
· People’s chair with air press x 20 IC
· 2 x through Crab Walk while Pax planks on bridge railing.
· Mosey back clubhouse picnic tables
o Incline Merkins x 10 IC, Shoulder Dips x 10 IC, Decline Merkins x 10 IC
o TTB (Touch That Butt) Squats x 20 OyO …that’s your own butt
Auto’s AO Toys
· Partner Up SDNM. P1 selects one cinderblock for both partners.
· P1 will lap parking lot: Zamperini ¼ lap; Overhead Press ¼ lap; Full Curls ¼ lap; Skull Crushers ¼ lap. While P2 will run to monkey bars with choice of: one pass through monkey bars OR 15 pull-ups. Flip-Flop. Either partner finishing early holds Al Gore until other Partner returns. Plank awaiting the six.
· P1 remains stationary with block and will perform as follows: Curls x 30 (was meant to be chest press); Squats x 20; 10 blockies (burpee with block press at end). While P2 will lap parking lot as follows: ¼ lap bear crawl / ¼ lap lunge walk / ¼ lap crab walk / ¼ lap backwards run. Flip-Flop. Either partner finishing early holds Al Gore. Plank awaiting the six. Return blocks.
MARY
· Keep same partners for Grandma: P2 planks and holds feet of P1 while P1 does : 30 seconds sit-ups, 30 seconds arms crossed, 30 seconds palms down/arms out, 30 seconds palms up/arms out, 30 seconds arms crossed, 30 seconds of sit-ups (3 minute total). Flip-Flop
· Low Flutter x 20 IC, LBCs x 25 IC
MOLESKIN
· Fun and talkative group this morning and not just because nearly half are part of YHCs BRR team this year. Thanks for supporting YHC’s pending birthday Q.
· Landline and Ninja did make up for being late by selecting the oversized cinderblock.
· Lots of mumble chatter with not so subtle innuendo from some of the usual suspects: Jorel and The Geek. Thanks for all the laughs—but you gotta show to know.
· The Pax asked for more bear crawls on the bridge and YHC obliged. So much for an inflexible Weinke.
· Welcome FNG Rich 2nd post and now named Toy Story due to his illustrious career with the nation’s largest toy retailer.
· Apologies to Roadie for the foot crushing plank YHC executed while attempting to check his watch during Grandma. T-claps for holding that plank. Not so easy that Grandma could do it. Also, T-claps to Roadie for his one-year anniversary and embracing F3 by recently becoming Master Q at Mighty Oak #HIM.
· If you liked Grandma, thank Master Q emeritus Callahan. If don’t, blame YHC as I took Callahan’s last minute suggestion to add Grandma.
· Thanks Auto for the privilege of leading at this AO with all its many options. Your tireless efforts to lead and improve, including navigating the HOA and keep neighbor’s complaints addressed are much appreciated. Lots of great F3 history at Arnie’s and more to come.
Aye.
Tagless