FNG-1 = Phoenix
As of 6:25ish, YHC was the only one in the parking lot at GCC. Before I could debate whether I would sad clown my full planned workout or just go for a run, a car rolled in and Nantan Bagboy emerged. While we moseyed over to the shed-o-kettlebells, two more pax arrived, and then another two (including MQ Qbert) came in hot right before 5:30, bringing the total to a solid 6.
A couple pax had to grab KBs, so we limbered up and chatted for a couple minutes, and eventually launched at 6:32 or so.
Mosey lap around parking lot. Circle up and quick disclaimer.
WARM-O-RAMA:
- SSH x 25 IC
- Good Morning x 10 IC
- Toy Soldier x 10 IC
- Merican x 10 IC
THANG:
YHC laid out six prepared strips of paper about 6 or so feet apart, establishing six stations. Each strip of paper had an exercise written on it, and the pax were instructed to begin at one of the six stations (didn't matter which one, as all pax would be cycling through each of the six stations). The stations were:
- KB Swings
- Burpees
- KB Full Curls
- Squat to One-Arm KB Press (alternating arms)
- Lawnmowers (alternating arms)
- WWII Situps
YHC kept a timer. Pax were instructed to perform each exercise AMRAP for 30 seconds, at which time YHC would give command to move to next station. We moved through each station twice, then took a lap around parking lot.
Return to station at which each pax started. Repeato, but this time pax performed each exercise AMRAP for 1 minute, and we only moved through each station once. When done, pax took a longer lap around parking lot.
Return and flip over strips of paper to reveal six new exercises:
- One-Arm KB Swings (alternating arms)
- 8-Count Bodybuilders
- KB Skullcrushers
- KB Goblet Squats
- KB Upright Row
- Flutter Kicks
Back to 30 seconds AMRAP per exercise, moving through each station twice. When done, take shorter lap and return for Mary:
- LBC x 15 IC
- Homer to Marge x 3
- Low Flutter x 15 IC
- Low Dolly x 10 IC
- Mason Twist x 15 IC
Recover, recover.
MOLESKINE:
- Nice work by the pax this morning. Thought we would get through two rounds (or more) of each set of stations, but time always seems to fly by quicker than expected. 1 minute AMRAP of each exercise was tougher for YHC than the 30 sec AMRAP x 2.
- Great to meet Phoenix today – thanks for joining us, brother!
- Thanks to Qbert for supplying us with some tunes. I was hunting around for a bluetooth speaker before I left this morning, but couldn't find one. This one was much better with tunes.
- Bagboy tested the pax on the F3 mission statement and the 5 principles. We stumbled a little, but eventually got them out. Thanks, Bagboy. Any pax who has been posting for a good while should be able to rattle these off fairly easily, whether as part of an EH or otherwise. YHC needs to brush up.
- Qbert needs Qs for August at this fine AO / workout. Get signed up!
- Thanks to Qbert for the opportunity to lead the pax this morning, and thanks to the men who posted for their support and hard work. Thanks as always to Auto and Eeyore for the EH in June 2016 – I'm forever grateful.
Aye,
TC