FNG-1 is Export
Warm-up
15x SSH (IC)
15x Grandma Maters (IC)
10x Toy Soldiers (IC)
10x Windmills (IC)
Jump rope (follow Q)
Workout
Mosey to benches by the flagpole
25x Step-ups (each leg OYO)
Mosey to pull-up bars
5 rounds of;
5x Pull-ups (OYO)
10x Push-ups (OYO)
15x Squats (OYO)
Mosey to the track tennis court
Station 1: 15x Jump Squats (OYO)
Lunge walk to next station
Station 2: 15x Jump Squats (OYO)
Knee-highs to next station
Station 3: 15x Jump Squats (OYO)
Buttkickers to next station
Station 4: 15x Jump Squats (OYO)
Sprint to next station
Round 2
Station 1: 10x Sumo Squats (OYO)
Sumo lunge to next station
Station 2: 10x Sumo Squats (OYO)
Knee-highs to next station
Station 3: 10x Sumo Squats (OYO)
Buttkickers to next station
Station 4: 10x Sumo Squats (OYO)
Sprint to next station
Round 3
Station 1: 10x Mountain Climbers (OYO)
Lunge walk to next station
Station 2: 10x Mountain Climbers (OYO)
Knee-highs to next station
Station 3: 10x Mountain Climbers (OYO)
Buttkickers to next station
Station 4: 10x Mountain Climbers (OYO)
Sprint to next station
Mary
15x LBC (IC)
15x Low flutter (IC)
15x Jane Fondas crunch, each side (IC)
15x Freddie Mercurys (IC)
Moleskin
Great time this morning to focus on leg conditioning. Wanted to concentrate on staying light on our feet, like Sugar Ray Leonard, so we did a lot of moseying on the balls of our feet… or at least that was the intent. We had a gimpy bunch, except for Export (he was keeping a good pace in hiking boots), so it was a low impact workout.
We started off with “jump ropes” in warm-ups – it's sort of a cross between shadow-boxing and jumping rope, without the rope. Really, just looking to fire up the muscles in our feet and calves without coming down on the heels. It’s something YHC has been working on to stave off injuries from the stresses caused by heel striking, trying to be more light on my feet and float like Muhammad Ali.
Bertha, who has a rule for himself to always maintain at least one foot on the ground, introduced to us the Sumo Squat. YHC thinks he may have made this one up, though it seemed legit so we went with it for a round. The Sumo Lunge Walk, however, seems totally made up, but the break from the normal lunge walk was warranted, so we went with it.
As usual, Clark was making the workout look easy, though there were a few indicators from him that suggested that his quads were getting smoked – a proud moment for YHC.
Was good to see Shake Weight out there on a Monday run-intense workout, given his recent run restrictions. I kinda told him over the weekend that it would be “non-runner friendly”. All in, we were less than a mile and a half total, so I wasn’t lying. Anyway, he was pushing himself like a champ.
Great to see Export again. He was killing it and staying steady. Can’t wait for his first Q. Prayers up for him as he’s experiencing nagging health issues.
As always, an honor.
Boucher