YHC and Gambini did a MQ swap where he took a Q at The Mighty Oak, and I got an opportunity to lead and attend my very first Fallout! I showed up early, determined I was unable to turn on the lights on the soccer field, addressed a potentially devastating Code Brown in the thankfully open public restroom, and set the stage for the Fallout running of EstwingNado.
I was thrilled to see Gambini roll in with Drebin and Rodeo, and after a quick warmup lap and lazy disclaimer, we got to work.
WARM-O-RAMA:
- Side Straddle Hop x 50 IC
- Toy Soldier x 12 IC
- IST x 12 IC
- Slow Windmill x 12 IC
- Slippery Dip Can x 12 IC
THE THANG:
The beautiful thing about any variation on a “nado” is that they are incredibly versatile, and can be done at any AO with the ability to run a lap of some sort. The difference in mine is that all exercises are done as a group — removing the Sharknado element of eventually running by oneself (usually me) — and they are done in a progressive manner.
Do exercise 1, lap around the parking lot. Do exercise 1, then exercise 2, lap around the parking lot, etc. Continue adding on until exercise 10.
- Exercise 1: 1 Burpee OYO
- Exercise 2: 2 Slow Deep Squats IC
- Exercise 3: 3 Perfect Form Carolina Dry Docks OYO
- Exercise 4: 4 Split Squat Jumps IC
- Exercise 5: 5 Butt Kickers IC
- Exercise 6: 6 Plank Jacks OYO
- Exercise 7: 7 High Knees IC
- Exercise 8: 8 Mountain Climbers IC
- Exercise 9: 9 Apollo Ohnos (Each Leg) OYO
- Exercise 10: 10 Perfect Form Merkins OYO
Around lap 7 we started to smell what was clearly a close by (and agitated) skunk. This added some adrenaline to the mix… watch out!
We finished with time to spare, so we grabbed some wall.
- People’s Chair
- Land the Plane x 12 IC
- Seal Clap x 12 IC
- Air Press x 12 IC
Move to the Picnic Tables:
- The Dip x 10 IC
- Incline Merkin x 10 IC
- Step-ups x 25 Each Leg
MARY:
- LBC x 20 IC
- Low Flutter x 20 IC
- WWII Sit-ups x 10 OYO
- Push-Throughs x 20 IC
Recover, recover.