Super creative Night Ranger workout

FNG-1 = Tornado Ally, Freedom’s 2.0.  FNG-2 = Little Pigeon, Pigeon’s 2.0.

 

Here is what went down at Night Ranger on 11-Jan-2023.

 

6:15 PM:  Crocs started running.

6:30 PM:  Another run group including Jaws, Pit Stop, Something, and YHC.  We covered roughly 3.5 miles.

6:45 PM:  Whoops…we didn’t circle back for this run crew of Dallas and Hall Monitor.  Cobains.  Others also rucked at this time, including Camelback and Crocs.  Sound off who else?

7:15 PM:  We started precisely on time for Night Ranger.  Dallas and Hall Monitor kept running. 

WARM-O-RAMA:

• Mosey up the deck, including Quadraphilia, high knees, butt kickers, exaggerated long striders, and side shuffle L/R
• Disclaimer given
• SSH x 15 IC
• IST x 15 IC
• Soybean farmers x 15 IC
• Hustle down the steps, grab a block

Warm-up for each event with a Burpee sandwich:

• 5 Mericans on blocks OYO
• 10 Burpees with jump over blocks
• 5 Mericans on blocks OYO

Event 1 – Get to know your block:

• Overhead press with block x 1 OYO
• Jump over block
• Repeat-o for 10 iterations total

Run to the top of the deck, hustle back down the stairs.

Burpee sandwich:

• 5 Mericans on blocks OYO
• 10 Burpees with jump over blocks
• 5 Mericans on blocks OYO

Event 2 – Partner Fun:

Partner up.

• Run up one level
• Facing each other in front leaning rest position, sideways plank walk down, stopping after every third hand placement for a “high five”.  Be sure to switch hands periodically!
• Partner leg throw downs x 25 OYO each

Run to the top of the deck, hustle back down the stairs.

Burpee sandwich:

• 5 Mericans on blocks OYO
• 10 Burpees with jump over blocks
• 5 Mericans on blocks OYO

Event 3 – More block stuff with core:

• Block bent over rows x 15 IC
• Elbow plank x 2 minutes
• Block press x 15 IC
• Elbow plank x 1.5 minutes
• Hold block overhead AS LONG AS POSSIBLE
• Elbow plank x 1 minute

Run to the top of the deck, hustle back down the stairs.

Burpee sandwich:  No!  The generous Q skipped this set!

• 5 Mericans on blocks OYO
• 10 Burpees with jump over blocks
• 5 Mericans on blocks OYO

Event 4 – Muscles we don’t work often enough:

• Put blocks against a wall, one legged slow calf raises x 15 each leg OYO
• Glute bridge x 1 minute.  Sorry, ran out of time for the below:
• Farmer carry block up 1 ramp, switch arms and come back down
• Glute bridge x 1.5 minutes
• Block shrugs x 15 each side OYO
• Glute bridge x 1 minute

Mary and Stretching:

• Sorry, ran out of time.

Recover, recover.

Moleskin:

1. Prayers up for Moonlight and Bondo.  Also, our friend Freedom is having surgery on Tuesday.  We’ll be praying brother!
2. VQ for Doubles next week at Night Ranger!  He crushed this workout and looks more than ready.
3. Our esteemed Night Ranger MQ Pit Stop was filling the Q calendar for April already.  Nicely done! 
4. Look for Jaws to lead a kid-friendly Night Ranger workout during Spring break.  Also, Jaws could use a runner or 2 for his P200 team. 
5. Nair crushed the workout but we missed you at Toby Talks this morning?  Very kind of you Sir to pick up my Tacos as well.
6. Crocs found a more efficient way to complete event 1.  Touché.
7. Mr. Holland crushed the workout and was kind enough to hustle to the Taco Truck before they closed for everyone.  Thanks!
8. Main Street Tavern had nearly everyone from the workout plus Jenny, Honeysuckle Blue, Nitestick, and Jersey Boy.  What a great crew!
9. T-Claps for Freedom for bringing his 2.0 and friend out!  Somehow, they beat everyone up the ramps every time.  Ah, to be young again.
10. Great catching up with Something over our run and beer.  I need to get out here more often to Night Ranger!
11. Camelback enjoyed the Burpee sandwiches more than tacos…because instead of tacos he left to get Sushi.
12. Mooch is looking fit after a recent family trip to New Hampshire.  Good to see you out bud!
13. Thank you Pit Stop for the opportunity to Q.  I promise to try to be more creative next time.