14 Pax braved the rapidly cooling weather for a NiteStick beatdown after the one and only Goat took his traveling jugs elsewhere. To replace the jugs, YHC had Carpetbagge bring his new box of toys. The game plan was simple, the executiuon was average, but I think everyone stayed warm and maybe burned some calories while getting stronger. Also – YHC figured only 10 would show, but 14 joined so some quick recalculations were required.
- FNG-1 = Good Life
- FNG-2 = Bootlegger's 2.0
- FNG-3 = Yogi – at age 71! Absolutely showing up and getting it done
Warm O'Rama
- SSH X20 IC
- Hip Step Outs X12 IC
- Soy farmer X15 IC
- Shoulder stretches
The Main Thang
- YHC split the Pax into 2 – Group 1 would do cardio/power station while group 2 ran up the deck, down the stairs and then back up the deck to home. Then we would flip flop.
- The cardio stations were:
- Battle ropes
- Plyo box
- Wall toss with a 20 lbs ball
- Mountain Climbers with feet on frictions sliders
- 40 lbs slam ball
- Agility ladder
- Bosu burpee
- 8 Count Burner with a 30 lbs weight
- Side to Side slam ball with 30 lbs ball
- 15 lbs Jumping Jack with shoulder press
- And lets get started
- High knee hold with weights – 30 sec count, flapjack, repeato
- Cardio circuit/run
- Return and grab weights, most Pax opted for the 25 lb, Bagger and Freedom went with 45 and YHC did 35. Sound off if you upped the weights
- Lunge- curl – overhead press –
X6X5 or maybe X6 – who knows? – IC, flapjack, repeato - Squat and forward chest press X10 IC
- Reverse lunge X6 OYO, flapjack, repeato
- Cardio circuit/run – switheroo with other group – return and grab weights
- Squat and overhead press X10 IC
- Split stance lunge – pull, snatch, press X6 IC, flapjack, repeato
- Spit stance lunge – wood choppers X10 OYO, flapjack, repeato
- Cardio circuit/run – switheroo with other group – return and grab weights
- Round the world
- Hip bridge with one leg up and a chest press X10 IC, flapjack, repeato
- Low flutter with weight up, X20 IC
- Cardio circuit/run – switheroo with other group – return and grab weights
- WW2 with a weight tap up top X12 OYO
- American Hammer X10 IC
- Cardio circuit/run – switheroo with other group – return and grab weights
- Mobility moment
- Down dog
- Ankle swim
- Right leg up
- Pigeon
- Flapjack, repeato
- Put away the weights
- Put away the cardio power toys
Recover, Recover
- Counting, Name O'Rama, Announcements of Christmas Party, Post Thanksgiving Day Convergence and COT
- Use the grace of God to make good choices and help guide others to good choices as well
The Nekked Man Moleskin
- Pretty sure the NightRanger logo will have a pigeon performing a Golden Shower – maybe we should put that to a vote?
- Crocs, Pitstop and ?? ran the standard
- Jaws blew us off for a meeting
- Honeysuckle blue showed up the instant top deck beers were opened.
- Lots of Pax helped me count
- No Olivia Newton-John memories were harmed in the making of this workout
- I figured out what Pitstop was thinking was the awful smell – that is the hippie hand sanitizer that my wife has in her car. I put it on before the workout. The smell disappears when it dries. Apparently it never dried so Pitstop got constant wafts of poop and roses which should smell like vanilla.