- QIC: Double D
- When: 08/07/15
- Pax: Cable Guy, Family Guy, Flipper, Copperfield, Tater, Royale, Willie, FNG/Lt. Dan
- Posted In: The Swamp
9 pax posted to The Swamp for a session that was cut a little short on time but long on core intensity.
The Thang
Mosey from the bright lights to true gloom next to PetsMart
COP — SSH x20, IW x20, Merkins x15, CDD x15, Moroccan Night Clubs x30, Monkey Humpers x15
Mosey to more gloom at dead end corner near Home Depot (w/backwards runs, butt kicks and high knees along the route)
Extended Mary Session — Dollies x10, Flutter x10, Chopsticks x10, Sea Turtles x10, Rosalitas x10, Freddies x10, LBCs x20, Partner Merkins x10, Plank sequence
Mosey back toward home w/stop in grassy patch for Makhtar N’Dyae x15 and Knee Tar N’Dyae x15
Mosey back home and grab a cinder block
Line blocks up along curb with spacing to allow each pax to share two blocks for Merkins in between:
Round 1: Merkins x15, sprint to island, karaoke back, Derkins x15, sprint to island, karaoke back
Round 2: Squats w/block x15, sprint to island, karaoke back, Overhead press w/block x15, sprint to island, karaoke back
Rinse & repeat Round 1 + 2
Mosey home (at 0552)
COT
Naked Man Moleskin
3rd F Convergence at Eternal Shack set us up for a shortened effort to allow travel time for those attending. With a shorter window, YHC’s objective was to keep the intensity high and to concentrate on core moves.
Welcome to FNG Lt. Dan! Nice to have you aboard. And t-claps to LIFO Flipper for the EH. Reminder: workouts launch on time at 0515!
It was great to finally have the chance to Q at The Swamp. AO provides plenty of options. Thanks to Cake Boss for the substitute invite. T-claps to Cable Guy for leading the charge.
Always an honor to lead the the pax. Until next time…