FNG-1 = Van Damme
11 pax rolled out of the fartsack to put in some work on Saturday morning at #TheEstate in spite of 30 degree temps.
1 of these (Cherry Bomb) couldn't find any takers to join him for a 0500 River Rat 10k, but ran it anyway, in reverse.
2 other pax (Tantrum, 98 Degrees) would join Cherry Bomb for #Excelsior at 0600, and then these three would be joined by 8 others at 0700 for #TheEstate, including YHC, who had the Q but came in hot after having not budgeted time to knock the frost off the windshield.
Mosey around parking lot with high knees and side shuffles. Circle up + disclaimer.
WARM-O-RAMA
- SSH x 25 IC
- Windmill x 15 IC
- Toy Soldier x 15 IC
- Willie Mays Hayes x 10 IC
- S-L-O-W Merican x 10 IC
THE THANG
Mosey to track and circle up to count off into two Groups (1 and 2)
Line up in Groups and proceed around track for Bataan Death March – last man drops and performs 3 x Hand Release Mericans, then catches up to Group and runs to front of line. Repeato until Groups complete 2 laps around track.
Remain on track
- Group 1 retrieve blocks (one per each pax in Group 1)
- Group 2 WWII Situps AMRAP
Round 1
- Group 1 Block Curls AMRAP
- Group 2 run down to end of track, then sprint back
- Flip-Flop
- Repeato x 2
Round 2
- Group 1 Block Overhead Press AMRAP
- Group 2 quadraphelia 3/4 of way to end of track, then sprint back
- Flip-Flop
- Repeato x 2
Round 3
- Group 1 Block Squat AMRAP
- Group 2 side shuffle 1/2 of way to end of track, then side shuffle opposite way back
- Flip-Flop
- Repeato x 2
Round 4
- Group 1 Block Skullcrusher AMRAP
- Group 2 bear crawl up hill next to track, then descend on feet back
- Flip-Flop
- Repeato x 2
Round 5
- Group 1 Block Chest Press AMRAP
- Group 2 lunge walk ~30 yards down track, then run back
- Flip-Flop
- Repeato x 2
—–
- Group 1 WWII Situps AMRAP
- Group 2 replace blocks
Mosey to pavilion
Round 6
- Group 1 Dips x 20 OYO
- Group 2 wall sit while waiting for Group 1 to finish
- Flip-Flop
- Repeato x 2
Round 7
- Group 1 Touch That Butt x 25 OYO
- Group 2 protractor (30 degrees) on wall while waiting for Group 1 to finish
- Flip-Flop
- Repeato x 2 (but reduce Touch That Butt by 5 reps each round)
Mosey to parking lot for Mary:
- Low Flutter x 20 IC
- LBC x 20 IC
- Jane Fonda x 10 IC (each leg)
- Mason Twist x 20 IC
- Dying Cockroach x 15 IC
Recover, recover.
- Great work by the pax this morning. YHC tried to keep things moving throughout the morning, and wasn't bothered at all by the temps. Hopefully the pax agreed.
- Die Hard, Frogger, and Ultraman rolled through the AO, having already run 4 miles, on their way to 14. They tried to recruit some pax to join them for the next 10 miles, but got no takers.
- Tclaps Cherry Bomb on the triple down. YHC has done that once or twice before, and it isn't easy. CB later said he was feeling it about 1/2 way through The Estate.
- Someone goaded Baller into all out sprint back down the track one time, and once he got going, there was no catching him. #stillgotit #canturnitonanytime
- Elmers had some shoulder blade pain while running / SSHing today. Heal up, brother!
- Great 2nd F at NY Bagel afterwards, as always. We met up there with the Mighty Jungle pax, as well as Jaws, who was coming from BRP. Only problem was NY Bagel coffee supply, which was lacking this week.
- Thanks to Rooter for EHing YHC to take today's Q several weeks ago. We missed you out there, but thanks for letting YHC lead today!
- Thanks as always to Auto and Eeyore for the EH back in June 2016…. forever grateful.
Aye!
TC