FNG1 = NaNaNa. My 2nd disclaimer of the day…i may not have all the exercises listed below and may have even invented something we didn't do. Just like my workout, you're welcome to follow and believe, or not.
7 of us emerged from the gloom, some quite literally. Have you ever noticed how Cousin Eddie just appears out of nowhere? Does he live in the woods by the school? AFAF.
While taking 2 laps around the parking lot with some form running (high knees, karaoke, and butt kickers), YHC delivered a disclaimer. Some warm up calasthenics ensued in the first COP: toy soldiers 10 ic, good mornings 10 ic, squats 10 ic, perkins 10 ic.
Mosey to the pull-up bars for about 6 rounds of 5, beautiful form pull ups: wide, narrow, peek-a-boo, stagger right, stagger left, and regular (only 3 reps, but with a 2 second full extension hang at bottom of the pull-up). To socially distance on the bars, half the pax held the people's chair while the other half completed the pull-ups. Noteworthy observation – Stapler went straight for the high bar, of course.
Mosey to the back of the school for the leg portion of the workout, including: side-to-side lunges 10ic, squats 10ic, calf raises (3 sets of 10ic), Bulgarian split squats 10 ic each leg, 1-leg deadlift 10 oyo, low runner's lunge hold with pulse 10 ic each side, 1-leg balance for glute strength in various positions for about 75 sec per leg.
Mosey to the side of the school where we did 13 rounds of merkins (AMRAP) while one pax sprinted 50 yards. Then we changed the merkin form and another pax sprinted. We each sprinted 2x and did 11 rounds of AMRAP merkins, including: regular, Ranger, wide grip, crucifix, stagger right, stagger left, side tricep extension right and side tricep extension left, diamond, CDD and ferkins (finger tip merkin).
Mosey back to the starting point for 3 continuous mins of Mary with: low flutter, high flutter, rosalita, low dolly. One final run around the parking lot to get a full mile of running…Recover Recover.
Moleskin:
- Summary: 1 mile of running, ~30 good pullups, ~200 leg exercises, ~165 push exercises, ~80 ab exercises.
- Strong effort, gents. I was gassed by the end. Thanks for following along and for the 2nd F along the way.
- good story from Na-Na on his naming, which we promptly improved upon. #TruthNugget 😉
- Jersey Boy has some great childhood stories. Just get him talkin'; it's not hard!
- tclaps to Mayhem for the post workout run…is this the new-standard? how far did you go?
- Keep your eye out for the new, 1-a-month AO change for Fission!
- Operation Sweet Tooth at end of September!
- Thanks to my wingman, WH! Great week. Let's make it one more day and introduce NaNaNa to the General.
- Hold up C.E., his M and his fam and in your prayers!