FNG-1 is Dr. Smails…more below in the MC
One Minute Warning
Disclaimer
Let’s go
WARMUP
SSH (IC) x 20
Abe Vigoda (IC) x 10
Alarm Clock x 9
Copperhead Squat (IC) x 10
Plank Jacks (IC) x 10
#22 Merkins
Capri Lap
then Mosey Down to track
THE THANG
Saturday Sirkit time
Run the track to each station, perform 1x exercise, increasing reps with each lap around
We ran the first lap together (but pretty much turned into full demos by the Q)
Mickey Mouse Merkins—Wide merkin + Diamond merkin + Wide merkin = WDW (Walt Disney World)
Iron Mike—Left leg lunge, just switching legs in air, right leg lunge, jump switching legs in air = 1 rep
Captain Thor—1:4 Ratio of BB sit up + American Hammer = 1 rep
Kraken Burpee—Burpee + 3 hand release merkin at bottom = 1 rep
Elf on the Shelf—Rock raise from left side to overhead, then down to right, repeato right to left = 1 rep
Yurpee—Burpee with clap merkin at bottom and 2 tuck jumps at top = 1 rep
Got 6 laps in forwards and finished with a quadraphelia lap at 2 reps each
Mosey to launchpad
MARY
Hand of Time—PAX on six laying down with heads all facing to center (like hands on a clock). All start with legs at 90 degress, then one PAX at a time (after a 3 count) lowers to 60 degrees until all are back together. Repeato for 45, 5, then 0
Recover Recover
REFLECTION
I am suffering … Yet I am not ashamed, because I know whom I have believed, and am convinced that he is able to guard what I have entrusted to him for that day.
MC
-Today is Mickey Mouse day. Happiest place on earth, which the PAX we’re feeling the same this morning on the track.
-Dr. Smails is a recent transplant from Texas, via Waxhaw i thin, or maybe I heard Matthews. Didn’t get to spend too much time with him (since he was so far out front with Cornholio) but sure he’ll be back to enjoy more beatdowns
-Cornholio was wondering how we caught up (even tho he was doing at least 1 more tuck jump per lap than everyone)
-Clark just about killed, or at minimum, paralyzed the Q.
-Sonar met a new neighbor today and beasted the workout
-C# loves YHC Q’s (hopefully not because they too easy)
-Diesel shared his new found love for the Public school system
-Marker didn’t stop moving
-Thrift Shop made a rare Saturday appearance just to let Sparrow know that Monday’s workout wasn’t really that hard (cough cough)
-T-claps to the PAX and Mrs. SWFL that stayed late and helped pick up the absolute mess in the parking lot.
Always a please to lead and be led by you fine men.
Hefty