fng 1 is Trojan, fng 2 is Frumpy: sopranos 2.0
warmorama:
ssh, ist, long snapper, good mornings, mosey
the thang: we began with a moment of silence— 1 minute holding 6 inches. Then leg lifts oyo. plank it out. hand release markins oyo, inchworms, handstands on the wall or hold a pike position. Mosey.
Mobility segment of the workout begins behind the movie theater between about a 30-35 yard stretch going back and forth with each exercise: high knees, butt kickers, skips, straight leg strides, karaoke, spider man lunges, forward lunge with a twist, long jumps, sprints x2. Find some curb, on your 6. Glute bridges x4 variations. Crunches (not little baby ones but fully grown man crunches). Mosey. Pit stop in Bulgaria for 10 deep ROM and explosive up split squats each leg. Mm felt great. Sales pitch for Lufthansa airlines and we were off.
Took the scenic route back to center and began 10 minutes of core work. For this I broke out 4 pumpkins and bestowed them upon 3 honorable pax keeping one for myself. We circled up on our 6 and passed the pumpkins round and round. Pax were instructed to drop back for 1 WW2 after each time they passed off a pumpkin. I kept count of ten circulations of the same pumpkin (40 total passes) to our left, then we reversed it and repeato. Once finished we still had 2 minutes left so yours truly had to improvise. Partner up! I botched the pitch but came close enough. What I meant was for one pax on his 6 to drop back touching the pumpkin to the ground above his head and thrust up in a fast WW2 throwing the pumpkin up to his partner who would throw it back down to him. Increasing the force 2 fold by the momentum and the weight. But I forgot the throwing part. So pax did their own interpreted version of partner pumpkin situps.
recover recover.
This backblast might not sound like much but this was one of my favorite workouts to Q all year long. Wasn’t necessarily the hardest workout in the world but it was no slack either. Definitely my top 5, probably top 3. I think the pax enjoyed it. I called on Trojan to share a prayer request. Prayers for his younger brother who seems to be struggling in a way similar to my own younger brother. Prayers for Olive and family. I rewarded the Pax who stayed for coffeeteria with Pumpkin spiced Lattes from Starbies — seriously 🤣 it was great.
This is my last week with ability to post in the area for the foreseeable future. So come out to my remaining Qs at Java tomorrow & the General to follow. Would love to see yas b’fore I won’t.
Hasta luego,
—Qbicle