A group of 7 (6 fog and 1 fng) gathered around The Flag on the Mandeville lake front to enjoy a coolish fall morning of endorphin production. Thanks Chewy for fng recruitment. Respect to fng not for his age but for service to this country as an active duty member of our armed services (Army).
The Thang ———-
Warm-up; SSH-Jump Jacks, Torso Twists, Hill Billys Wind Mills, Imperial Walkers (15-25X)
Mosey to the East. Stop at each set (4 total) of stairs/railings traversing the sea wall. 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins close hand position, 10X (each arm) single arm rows/pulls.
Mosey down to terminus of the shore and time for Mary. 10x plank-ups right side left side (elbows to hands), Right side plank – 30 sec hold, Left side plank – 30 sec hold and repeat all 3x. Freddie Mercury(s) and straight leg lifts to finish-off Mary.
Head west young men and home to The Flag. Indian Run back to second set of stairs/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian run back to past first set of stairs/railing reverse direction, Indian Run back to third set of stair/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian run back past second set of stairs/railing reverse direction, Indian Run back to fourth set of stair/railing. Plank-up, group-up and begin; 10x (each leg) step ups onto sea wall, 10x Freak Nasties, 10x Incline Merkins wide hand position, 10X (each arm) single arm rows/pulls. Indian Run home to Flag. – Sounds complicated – but was it????
For this QIC the ability to continue and perform these Thangs is the Thing. Memory and recall is just a bonus, so in the words of that famous TV Detective these are facts just the facts – or in this case the best one can recall.
Count-o-rama, name-o-rama (greetings and welcome to fng – Bigfish), prayer
