18 pax, including 1 FNG (Justin McCarthy), came ready to work this morning, and – I hope – got a little of everything. Also present in addition to pax listed above were Heely and Duchess – get yourselves signed up on the f3lakenorman site when you have a chance, gents.
0500 – 7 pax posted for a 2.5 mile Standard that took us up Hugh Torance Pkwy, wound around the Wilderness AO, and cut through McAuley neighborhood.
0530 – Mosey to back of school, with high knees and wide high knees.
Circle Up / Disclaimer
COP
- SSH x 25 IC
- Toy Soldiers x 15 IC
- Mericans x 10 IC
- Peter Parkers x 10 IC
- Moroccan Nightclubs x 25 IC
- Overhead Claps x 15 IC
THE THANG
Mosey to dropoff lane adjacent parking lot at front of school.
- Perform ascending curb crawl derkins, bear crawling from curb to curb, adding one derkin each time, from 1 up to 10 (OYO).
- Plank and wait for the six. Left arm / right arm up.
Mosey lap around parking lot, returning to same area.
- Perform descending curb dips, lunge walking from curb to curb, subtracting one curb dip each time, from 10 down to 1 (OYO).
- Al Gore while waiting for the six.
Mosey to short wall planters in front of entrance to school.
- CDD x 15 IC
- One leg lunges (left foot on wall) x 10 IC
- CDD x 15 IC
- One leg lunges (right foot on wall) x 10 IC
Mosey around front of school to back of school, near playground.
- Muhammad Ali x 25 IC
- Partner up.
- P1 Slow Squats AMRAP / P2 Pull Ups x 10
- Flapjack
- Partner Plank WWII Sit Ups x 20 (each partner)
- P1 Slow Squats AMRAP / P2 Pull Ups x 10
- Flapjack
- Partner Plank WWII Sit Ups x 20 (each partner)
Mosey to wall at back of school, near bus line.
- People's Chair 30 sec
- One-Legged People's Chair (left leg up) 30 sec
- Air Press x 15 IC
- People's Chair 30 sec
- One-Legged People's Chair (right leg up) 30 sec
- Air Press x 15 IC
Mosey back to parking lot.
MARY
- LBCs x 20 IC
- Homer to Marge x 3 or 4, pausing for….
- Rosalita x 15 IC and
- Low Dolly x 15 IC
- J-Lo x 15 IC (Amen)
- Low Flutter x 15 IC (Mayhem)
- Dying Cockroach x 15 IC (Nordberg)
Recover, recover.
MOLESKINE
- Welcome FNG Justin McCarthy, and great job – it was awesome to have you join us this morning. Come back out for your second post and nickname. Workouts won't get easier, but promise you'll get stronger.
- Mighty Oak has really developed a strong crew of regulars….Amen, Cavalier, Duchess, Funky Town, Grand Prix, Roadie, Schneider, Sweet C, and others. Great to see you all putting in work every week, including several of you for the Standard.
- Heely's and Swing State's mosey pace is blistering. YHC will have to remember to give them exercises next time to perform while waiting for the six.
- Thanks to my BRR brother Mayhem and my BCC brother Binary for always supporting YHC's Qs.
- Thanks to Swing State for allowing YHC to lead the pax this morning, as well as for taking us out. Hopefully someone took him up on his offer and borrowed his copy of Freed to Lead. If not, YHC would like to borrow it.
- Thanks to Auto and Eeyore for the EH in June 2016. I'm forever grateful.
Till next time,
Turncoat