Moving from Gaga to FKT must have raised curiosity across LKN because 14.5 pax showed up to see what this new workout was all about. (The half of a pax was Ghost. He was there at the start but then disappeared part way through…like a ghost). The pre-blast said we would “hit the gas” at 0530, but then the Q said there was a 1-mile warm up. Which was it?
At 0530, we hit the gas for a 7:30 1-mile warm up through Birkdale. Some did the full 1-mile, others took the abbreviated route. Ultimately, we all met at the parking deck near the Birkdale Movie Theatres. Seeing a ramp, we put it to good use.
Ramp Circuit #1
- Jacob’s Ladder (16 merkins at the top, 2 squats at the bottom; then 14-4, 12-6 etc.)
- Lap around the movie theatre
Ramp Circuit #2
- Partner up.
- Partner 1 runs the ramp backwards, across the deck and back down.
- Partner 2 does merkins. When partner 1 returns, switch roles. Continue until team completes 250 LBCs
- Repeat process until team completes 200 merkins
- Lap around the movie theatre
Ramp Circuit #3
- Partner Wheelbarrow up the ramp. 10 squats every time you switch positions.
- Repeat…although there was a definite mutiny on this call as only 2 teams completed the wheelbarrows.
- AYG up the ramp, down the stairs and head home for MARY
MARY
- Low flutter x 25
- Burpees x 10 (courtesy of Don Ho)
Q Mistakes/Lessons Learned
- Be sure you know the route of your 1-mile warmup so you don’t get lost.
- When closing down with MARY, do NOT ask DH to pick an exercise.
- DH thinks Burpees are MARY exercises.
Hope you all enjoyed FKT. It was good to go fast and throw in some pain. Haven’t Q’d a beatdown in a while. Thanks all for coming out. Hoodie has the Q next week, don’t miss it!