A Fantastic Five pax gathered in the FMMS parking lot with the goal of exercising their bodies and creative skills by the time the workout was over.  Skinner wisely capitulated to CSPAN’s cyber bullying and posted, despite a very late night cheering on FMHS football to a victory just hours before.  Bernanke flew in from Area51 thanks to a little EH’ing from his brother in law (YHC), and Assassin completed the motley crew.

The Thang:

• SSH x15
• IW (high) x15 => High Knee
• Seal Jacks x15
• Windmills x10 => Butt Kickers
• Merkins x10
• Dry Docks x10=> Shuffle L/R
• Low Slow Squat x20

Mosey to the playground around back:

• 20 swinging crunches
• 10 pull ups (supine as moderation if necessary)
• Rinse and repeat, with pull-ups being AMRAP the second time

Mosey to mini-soccer field in playground area for 4 corners

• Corner 1: 10 diamond merkins
• Corner 2: 10 regular merkins
• Corner 3: 10 wide-arm merkins
• Corner 4: 10 carolina dry docks
• Rinse and repeat, but the second time, movements between corners had to be facing the school (shuffle, left, backward run, shuffle right, forward run).

Mosey back to main part of the Yard for suicide bear lunges:

• Bear crawl to first cone
• Lunge walk back
• Rinse and repeat to 2nd and 3rd lines.

Mosey to some bolted down benches for 20 dips (called as an Omaha by YHC).  Continue mosey down to entrance of school driveway near Springfield Parkway.  Partner up (size no matter), and each team to grab a quarry rock.  Partner #1 to run up driveway and back while partner #2 did rock exercise.  Flapjack.  Following exercises done by each partner:

• Squats
• Curls
• Overhead press
• Triceps
• Bonus: 20 Russian Twists while other partner planks.  We learned from the wise old CSPAN that planking on elbows with palms up was the most effective method, while also being easiest on shoulders.  Excellent advice!

The mosey back to the main part of the Yard involved alternating backwards walks and regular jogging (each timed by 10-counts by various packs).

At the loading dock area, we found a platform of increasing height that box jumps or knee-ups could be done.  The pax lined up at the short side and did box jumps or knee-ups while the person at the shortest side of the line lunged to the other side (like an indian run).  Once the group did two full rotations, we quit and headed back toward COT.

But before COT, we did some ascending dealers-choice ab work, which ended up being as follows:

• YHC called Weezy Jeffersons – so we did 5
• CSPAN called for Hello Dollies – so we did 5 Weezy Jeffersons, then 10 Hello Dollies
• Skinner called for LBCs – so we did 5 Weezy Jeffersons, 10 Hello Dollies, 15 LBCs
• Bernanke called for Freddy Mercuries- so we did 5 Weezy Jeffersons, 10 Hello Dollies, 15 LBCs, and 20 Freddies
• Since we were at time, Assassin asked we just to 5 Weezy Jeffersons, which is all we did for the last round.

COT

Naked Man Moleskin

Absent from posting today were Solid State and Rebel (both out of town), who are veterans of the AO’s 2 weeks of unofficial workouts.  It seemed unfair that the workout name would be picked without them.  However, YHC solicited name ideas from them the evening before to make sure they were included in the list of nominations.

Official launch is scheduled for 10/26, and the immensely-gifted Catfish will be working on an awesome-sounding shovel flag between now and then.  Hope to see you there!