FNG-1 = Taufeeq Mohammed, a second post friend of Circuit's. Note, his first post was in another region so we were a bit hesitant to name him today. We were leaning towards "Home Alone" given his EH'er Circuit was supposed to join him today but didn't. *
FNG-2 = "Thickburger", not registered on the website yet. Thickburger started his F3 Career in a nearby region and has recently moved closer to LKN.
So today we borrowed many ideas from the Exicon page and from Turncoat. More on that in the Moleskin. Here is what went down.
0502: Solo run standard.
0531:
WARM-O-RAMA:
* Stayed in the parking lot a couple of extra minutes in case Circuit showed up.
- Apolo Ohnos x 10 IC
- 21s (Exicon definition below)
- In unison PAX does 2-count (Note:We did 4 count) side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.
- Editor's note: The Pax were perfect on this! (And definitely not just saying that because YHC didn't want to do a "penalty" workout either)
- Aiken Legs (Exicon definition below)
- Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).
- Praying Mantis x 12 IC
- Bobby Hurley x 12 IC
- When one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.
The 'Mostly stolen from the Exicon' Thing:
- Bernie Sanders
- Find the tallest hill you can and traverse it from bottom to top while running backwards. You'll find the quads you never had and all the while feeling the BERN. Repeat as necessary.
- (I.E. we Quadraphilia’d up the deck to the top.)
- Ascending Testicles
- Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merican (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you're tough enough. Or hold in BTTW pose.
- (Audible: Only did Mericans on the 15 degree angle, this was a smoker!)
Mosey via the stairs to the bottom deck. Everyone grabbed one block.
- Front shoulder press x 10 IC
- Skull crushers x 10 IC
- Curls x 10 IC
- Boo Boo Bear Crawl up one level
- This was just a one legged bear crawl
- Captain Thors
- WWII followed by American Hammers in 4 count, so start 1-4 then go to 7-28 I think we did.
Mosey out to the front of DPK. Find a place to decline for:
- Decline Mericans x 5 IC
- Shoulder touch Mericans (back on the level) x 5 IC
- Decline shoulder touch Mericans x 5 IC (combining the 2 concepts)
Mosey back to the blocks for:
- Jump over your blocks x 20 OYO
- Bent over rows x 12 IC
- Chest press x 12 IC
- Curls AMRAP for ~30 seconds
Put blocks away, mosey to the cars for Mary.
Mary:
- Out and ups (couldn’t find this on the Exicon page, some said it resembled a 'Heels to Heaven') x 45 second AMRAP
- Bay City Scissors
- Alternating scissor kicks done in an 8-count. On your back start with your legs at a 45-degree angle. Alternate legs for a vertical 4-count scissor; 1-right leg up/ left leg down, 2-left leg up/ right leg down, 3-right leg up/ left leg down, 4-left leg up/ right leg down. Counts 5-8 are parallel to the ground; 5- right leg over left leg, 6- left over right, 7-right over left, 8-left over right. That's ONE. A real crowd pleaser at the end of your AB workout.
- Editor's Note: This one has potential but YHC's cadence calling here was 'meh', meaning I probably could've slowed it down.
- Elbow plank x ~45 seconds.
Recover, recover. We covered 1.17 miles according to Strava.
Moleskin:
- A hearty welcome to Taufeeq today! We hope to see him out again really soon.
- Popcorn told Taufeeq that this was not a typical workout, and he deserves a proper typical workout soon! YHC will take that…
- …The reason for reaching out to Turncoat was that some of my workouts lately have seemed stale. Take this workout from last Thursday at Dragaon Slayer: 4 corners at Dragon Slayer 29-Jul-2021. Well, it was ok enough. But then YHC noticed the prior time I had Q'd at Dragon Slayer in November we did…4 Corners at Dragon Slayer. Ug, sorry! Not EXACTLY the same workout, but too close for comfort.
- So Turncoat gave YHC some great ideas but as importantly told YHC about the Exicon page. Folks, this is a GAME CHANGER for YHC. There is really no excuse for having stale workouts anymore, in fact today we only got down to "C" on the alphabetically ordered page. There are 772 entries as I write this, granted that number includes standard things like "Side Straddle Hops" and "Burpees", but there are tons of great ideas there. We are only scratching the surface here.
- Was great to meet Thick Burger today. During COT and Coffeeteria he told us about the official launch of "The Bridge" AO this Saturday. Details:
- Parking lot between Blythe Elementary and the High School next to it.
- 0700
- Thick Burger has the Q
- The Estate and Mighty Jungle are both considering converging as I write this. Either way, let's ensure there are lots of Pax to support it. It is an attempt to EH more people from the surrounding neighborhoods, as well as a location between our LKN region and MECA I believe. Recall we had the "Varsity" AO over there for a while, great location.
- Great catching up with Honeysuckle Blue today during the workout and at Coffeeteria. He has the Q tonight at Night Ranger btw. Can't recall if he said he prefers larger or smaller crowds…hmm just show up to support him!
- Popcorn thanks for the opportunity to lead today. Hope this was a little different and a little challenging for the Pax today. Safe travels as well bud.
Turnpike