FNG-1 is Swanon's Dad now known as Yogi, FNG is Ketchup, and FNG-3 is a 1st timer – Lonnie
Apparently my pre-blast brough everyone in with the promise of a 90s soundtrack theme. The crowd gathered early. They were anxious. Was running involved, where were the crossfit toys?
Here is their journey to a solid 45 minute beatdown:
Warm O'Rama
- You were warned with five minutes to start that this was OYO
- 1 Minute Plank
- Mosey from top deck to rock pile in back of DPK
The Main Thang
- A time was set up to enable a 1 minute plank followed by 4 minutes of working out – we got 8 rounds in
- A 90s soundtrack of everything from Blame Canada to Megadeath to Tupac played out in the bakground
- Set 1
- Plank for 1 Minute
- 8 Count Burner X12 IC
- Weighted Squat X10 IC
- Weighted Alternate Lunge X6 X Each Leg IC
- Set 2:
- Plank for 1 Minute
- 8 Count Burner X12 IC
- Curls X20 OYO
- Skull Crusher X20 OYO
- High Curl X20 IC
- Set 3:
- Plank for 1 Minute
- 8 Count Burner X12 IC
- One knee one arm shoulder press X10 X Each Side OYO
- Two handed Chainsaw pulls X12 IC
- Set 4:
- Plank for 1 Minute
- 8 Count Burner X12
- Hip Bridge with 20 chest presses X20 OYO
- One legged hip bridge for 40 Seconds with Rock up, flapjack, repeato
- Set 5:
- Plank
- WW1 with rock on chest X20 OYO
- WWII with weight tap behind your head X15 OYO
- Russian Twist X10 OYO
- Set 6:
- Plank for 1 Minute
- Hot lap around Discovery Place Kids
- Weighted Squats X20 IC
- Weighted Alternate Lunge X6 – Each leg – OYO
- Set 7:
- Plank for 1 Minute
- Hot lap around Discovery Place Kids
- Curls X20 oyo
- Skull Crusher X20 OYO
- High Curl X10 IC
- Set 8:
- Plank for 1 Minute
- Hot lap around Discovery Place Kids
- One Knee One Arm Press X10 OYO
- Two armed chainsaw pulls X20 Fast IC
- Put away the rocks, mosey to the top deck
- Socially Distanced Ball o'man
- Announcements
- Prayers with a reflection on the number 9 – a bittersweet number as a Patriots fan. 6 Championships, 3 losses. And I am guilty of having been upset at watching games in my youth. I've broken remotes. I am not proud of that. The number 9 has also been in our national consciousness lately as that was the amount of time that Former Officer Shauvin had his knee on the neck of George Floyd. We did 1 minutes of planks for every minute the officers neck was on George's back and we ask that Gog give his love and show us the way to help heal our country and welcome all races, colors and creeds into our life (short version)
The Nekked Man Moleskin
- Strong mumble chatter from the get go tonight.
- Everyone is a music critic – Blame Canada got a lot of questions
- Frogger appreciated the Bootcamp work and 'fixin' his form on a plank
- CarpetBagger is currently jacked and decided to added shoulder taps to the planks
- Hippie kept the team loose and enjoyed naming Swanson's father 'Yogi' (we won't discuss the Smokey misfire)
- Scrappy crushed the work out and challenged everyone to run the hot lap hard.
- Crablegs took off and ran OYO
- Burning Bush, Mr Hand and Freedom made sure to keep the Q inline with specific Patriots and Night Ranger feedback
- CamelBack and Crocs did a standard. Camelback sure does run a lot for a guy who doesn't run. Camelback is also sporting an absolutely magnificent beard game on par with Crocs curly quarantine coif.
- As a tribute to quarantine, hats and headbands abounded for the PAX despite 80 degree+ temps
- Ketchup and Something worked hard and we were able to muster after the workout. Remember – you have a 1 in 1050 chance of meeting another person with CoronaVirus in North Carolina currently. The number is 39 per 10,000 in Mecklenburg County
- Jenny aired his hatred of the 8 count burner right before I had planned to switch to the Hot Laps
- Rodeo was my out of my eyeline but appeared to handle the workload well
- Swanson was busy having become transformed into a leader during quarantine. He brought in an FNG and got to name his Dad