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