FNG-1 Mounds
14 Pax decided to wake up this morning and take things slow and steady with Ichabod. Poor little Ich has been fighting a sinus infection all week so slow and steady was the chosen theme for the morning. Here’s how it went:
05:29 AM-PM and Swiftie coming in hot from a quick 2 mile standard, way to get after it fellas.
05:30 YHC gives a quick disclaimer and warns them we’ll be taking things nice and slowwww.
Warmarama:
- SSH ICx20
- Slow Windmill ICx10
- Toy soldier ICx10
- Slow Squats ICx10
- Carrot puller ICx10
- Slow Merkins ICx10 (down on 5)
- Rocky Balboa ICx20
The Thang:
- Mosey to benches for step ups x15 each leg
- Mosey back for pull ups x10 OYO
- Overhead hold and slow squat ICx10 each arm/leg
- Slow Curls ICx10 (count 5 up, 5 down)
- 2 handed shrugs ICx10
- Overhead hold march OYOx20 alternate leg
- Reverse Lunge and knee up OYOx10 each leg
- Around the world OYOx10 each way
- Slow Skull crusher ICx10
- Corkscrew crunch OYOx10 each side
REPEAT X2
Mary:
- LBCs ICx10
- Merkin w/ kettlebell pull through to next man IC until we give up (it sounded cooler in my head)
- Low and slow flutter ICx10
- Superman/Banana ICx10 (throw back to 2010 p90x days)
- 60sec plank
Recover recover
COT
Moleskin:
-Lots of mumble chatter of lizard sex and Ichabod’s beautifully sculpted calves
-QvQ finals are next Wednesday April 10th at The Estate, come out to watch The Force and AM-PM battle it out
-Prayers for Cherry Bombs surgery tomorrow, Jobe will fix him up good!!
-Ping left halfway through the workout to bring Popcorn some freshly yanked milk
-Not one comment about YHC’s vibrant 90s themed shorts
Awesome work today men, thanks for joining in on some great fun!
– Ichabod 🎃