FNG-1 = Helo
0440 – While most pax were getting extra sleep or getting ready to post, Auto and Lego decided to run the Extra Standard for 5 miles.
0500 – YHC pulled up to a few cars but just one pax standing in the parking lot. Thankfully, DonHo opted for the regular Standard and we covered ~3 miles.
0530 – The pax starting coming out of the woodwork and before we knew it, there were 15 men starting off the week the right way. Did they know that YHC had the Q? Oh well, let's mosey to the bridge!
Warm-a-rama
- SSH x 20 IC
- Burpees x 5 OYO
- IST x 15 IC
- Burpees x 4 OYO
- Toy Soldier x 10 IC
- Burpees x 3 OYO
- Carrot Puller x 5 IC
- Burpees x 2 OYO
- Moroccan Nightclub x 25 IC
- Burpee x 1 OYO
The Thang
Line up on the bridge. Bear crawl across the bridge. 10 merkins OYO. Run back. Lunge walk across the bridge. 10 merkins OYO. Run back. Sprint across the bridge. 10 merkins OYO.
Mosey to the pull-up bars for a taste of the Murph.
- Pull-ups x 10 OYO
- Merkins x 10 IC
- Squats x 15 IC
Complete 3 rounds. Mosey to the blocks. Partner up.
- P1: Block dips AMRAP; P2: Run the long loop. Flapjack.
YHC saw the pax needed a break so I called a front-leaning rest into a downward dog. Lift your left leg up aaaaand –
- Scorpion dry docks x 10 IC
Left leg down. Right leg up.
- Scorpion dry docks x 10 IC
Find your partner.
- P1: Block dips AMRAP; P2: Run the long loop. Flapjack.
- P1: Farmers carry the long loop; P2: Merkins x 15 OYO, run to catch P1 and switch until back to start. Every pax did 2 switches so 30 merkins each.
FELLOWSHIP LAP!
- P1: Farmers carry the long loop; P2: Merkins x 15 OYO, run to catch P1 and switch until back to start. Every pax did 2 switches so 30 merkins each.
Put up blocks. Mosey to cars.
Mary
- Low flutter x 20 IC (HOLD IT)
- Low dolly x 15 IC (HOLD IT)
- Homer to Marge
- Mason Twist x 15 IC
- LBC x 10 IC
- Plank hold for 60 seconds.
Recover. Recover.
Moleskins
- It's running season apparently. RIP beatdown Hoodie.
- Turncoat was neither running nor attending a beatdown, but, according to Lego, had all his lights on at his house. Never too old to be scared of the dark, right? Moroccan Nightclubs were done in his honor.
- DonHo claimed copyright infringement during Mary and I directed to him to speak to my attorney (Turncoat).
- For those who were wondering, we did 150 merkins today (not counting the dry docks). That's a strong way to start a Monday.
Next week is the Memorial Day Murph. We will launch at 0630 from Jason's Deli. It's gonna be awesome.
Thanks Tuffy for the opportunity to Q and for all those who attended. Until next time – CB