There were no FNGs at The Estate…


…to be clear, FNG-1 and FNG-2 are Tantrum's 2.0 and 2.1, Face Plant and Guy Smiley.  But there were no actual FNGs, despite YHC's best effort to EH no less than 4 friends to the workout.  : (

We did sweat and work hard though, and it went down something like:

0500:  There were 4 for the River Rat 10K:  Curd, Stray, Tantrum, and YHC. 

0600:  Therer were 9 for Excelsior, led by TBone.

0700:  There were 10 PAX for The Estate.

WARMORAMA:

  • Mosey to the basketball courts with high knees, butt kickers, Quadraphilia, and long striders
  • Press Jacks x 15 IC
  • 1 Burpee
  • Side power lunge x 10 IC
  • 2 Burpees
  • Slow Windmill x 10 IC
  • 3 Burpees
  • IST x 15 IC
  • 4 Burpees
  • Soybean Farmers x 15 IC
  • 5 Burpees
  • Slow Deep Squats x 15 IC
  • 6 Burpees

The Thing:

  • Pullups x 10 OYO
  • Knee-ups x 10 OYO immediately after
  • Mericans x 10 IC
  • 7 Burpees
  • Lunge walk to the farthest hoop
  • Jump Squats x 10 OYO, 80% sprint back to first hoop
  • Bear Crawl to 4th hoop
  • 8 Burpees
  • Mosey to the building at the lower end of the park
  • Derkins x 10 IC
  • Decline Peter Parkers x 10 IC
  • Dips x 10 IC
  • Mosey to the track
  • Knee-ups to chest x 5 OYO, run 100 meters
  • Repeato x 3 more times around the track

Bring 4 kettle bells back up to the school, via partnering up for:

  • P1: KB curls x 15 IC
  • P2: Crab walk
  • Flip flop and repeato about 5-6 times
  • At the wall behind the school:
  • P1: Overhead KB press x 15 IC
  • P2: Balls to the wall
  • Flip flop and repeato
  • Quadraphilia lap around the painted track
  • 9 Burpees
  • P1: 10 KB swings
  • P2: 15 Mericans OYO
  • Flip flop and repeato
  • 10 Burpees
  • Regular lap around the painted track

Bring kettle bells back via:

  • P1:  Skull crushers x 10 OYO
  • P2:  Skull crushers x 9 OYO
  • P1:  Skull crushers x 8 OYO
  • etc
  • P2:  Skull crushers x 5 OYO to ensure everyone did the same amount

Mary:

  • Low flutters
  • LBCs
  • Ws
  • 1 min plank

Recover, recover.

Moleskin:

  1. Believe everyone got their money's worth.  Apologies for the late backblast.
  2. Ramrod with the double down, he was at True Grit before this.
  3. Everyone else except the 2.0s I believe at least doubled down via the River Rat 10k or Excelsior.  Strong work!
  4. Enjoyed coffeeteria afterwards gentlemen.