7 men emerged from the gloom…wait, here comes Blackbeard. 8 men emerged from the gloom…wait, Hippie is parking his car. 9 men emerged from the gloom to find Birkdale parking was limited. Apparently, the local businesses were complaining that there were too many customers, so they cut the parking by 70%. Anyway, we all found our way to the launch pad and got after it.
WARMORAMA (actually, we just did exercises until Canuck said he was "balmy" enough).
Mosey to the old fountains (now filled with dirt and plants) to do the following:
SSH x10ic
IST x10ic
Apollo Ono x10ic
Arm Circles OYO until I said stop
Windmill x11ic (forgot to inflect at 10)
Long Snapper x10ic
Slow Deep Squat x10ic
Mosey to the middle of the theater lot for a FILTHY FIFTY PAIN CLOCK
Middle of the lot is home base, run to 12 o'clock for 50 reps, back to home base for 1 burpee, run to 1 o'clock for another 50 reps, back to home base for 2 burpees, so on and so on…
12 o'clock- People's Chair with overhead claps x25ic
1 o'clock- People's Chair with heel touches x25ic
2- Curb Kickers x25ic
3- LBCs x25ic
4-SSH x25ic
5-Squats x25ic
6-Mericans x50 OYO (because I needed a break from calling all that cadence)
7-Line Hops x25ic
8-Mountain Climbers x25ic
9-Walking Lunges up the ramp x50 OYO
10-Plank Jack x25ic
11- CDD x25ic
Mosey back to the launch pad for MARY and MOBILITY:
Stretchy Stretch to accommodate expectations (Down Dog, Pigeon, etc)
Mason Twist x10ic
Low Flutter x10ic
Pretzel Crunch x3ic IT stretch, switch sides, repeat
ROCOVER RECOVER
MOLESKINE:
-FNG-1 is "Sac" formerly from Winston, now an esteemed member of F3 LKN. Give him a warm welcome when you see him in the gloom.
-It takes a while for Canuck to feel Balmy. We used that as a guide to when the pax are sufficiently warmed up.
-Moses legs are so long, it almost took him 3 times up the ramp to do 50 lunges. Everyone else completed it in 1 and a half times up.
-The Filthy Fifty Pain Clock is a tough workout. A great time was had by all *fingers-crossed*
-Great discussion at Monday Morning Quarterback. It's great to have the 3rdF reemerging in the gloom.