I love the smell of sweat in the morning. It smells like victory. At least victory over those Metairites. Not many fartsackers today and 4 FNG’s gave us a PAX of 15 as the time change reinstated full gloom. (Instantly had to redesign some of the exercises – was only planning for 5-8). Some of us were there to work off the Guinness served at the Shamrockin Run the day before. T-Claps to all who ran!
Disclaimer and brief introduction to the 4 FNG’s.
Quick mosey through the parking lot to the bandstand for our first COP #1/warmup. SSHx 30, Mountain climbers x 25, Jack Webb’s 1,2,3,4,5,6,and 7 and finished with Monkey Humpers x20
COP #2. Mosey to the row bar and broke into 4 groups. Group 1- Rows, Group 2- Squats, Group 3- Hello Dolly’s, Group 4- 15 Burpees. The burpees led the pace and we rotated when they were done.
COP #3. Indian Run (Feather not dot- explanation to follow) to the boxes. Time for some Jack and the Box. I had planned on this taking 3-4 minutes with 6 of us, but with 15 it probably took a good 10. Will look at some modification for next time. 3 boxes. Smallest box, lateral box jumps with 5 to each side for a total of 10. Medium box- 10 box jumps up. Large box- 10 step ups with 5 each leg. While one person was on each box, the other 12 of us did a sequence of jacks. (Plank jacks, seal jacks, squat jacks, and jumping jacks/SSH). Everyone got on at least 2 boxes before time started running thin.
COP #4. Zombie walk to fountain (lunge walk). Dips x20, Derkins x 15.
COP #5 Indian run to tee/green area for some Mary. Freddy Mercury x 20, Mission impossible 20 sec, Russian twist x 20, Mission impossible x 20 sec., Flutter kicks x 20, Mission impossible x 20 sec, LBC x 20
COP #6 Indian run to pull-up bars. (Dot not feather) on a side note- we were in India (Delhi and Mumbai last year. Car travel there is insane. Minimal traffic rules. Everyone just goes and no real lanes. To keep cars from hitting each other they just keep the horns going almost nonstop. I thought about trying to get everyone to say beep-beep as they ran but seemed a little tough. So I looked up talking and running and there are some good articles. Mostly about breathing patterns, but some about metabolism. The consensus was that for optimal aerobic workout you wanted to run at a pace where you could carry on a conversation but with some mild-moderate difficulty. So we conversed and ran and I got to know of the FNG’s.
Was planning some LIMPS (will give you the details next time,) but we were late. Only noticed this when Roots had to bolt, So after a brief no man left behind plank it was a run to the flag. Using the painted markers as a guide- 4 markers jog, 1 sprint, 1 recover and repeat.
Then for the fun- naming 4 FNG’s. Welcome to the new guys. Thanks for coming and helping us finally take down the Pontiff crew. Everyone did a great job of not lolly-gagging on the run and keeping up. One of the FNG’s sprints like Usain Bolt.
Announcements and a prayer. Great morning to be in F3!
Congrats, Skinny guys! One question – were these FNGs real people? Or are you counting your usual contingent of ducks and geese?
I was surprised one of COPs didn’t include the duck walk with a comment about how quickly the 4 FNGs picked up on it.
As uncomfortable as all of the Hugs and sharing of feelings would make me feel, I may have to start attending The Skinny if the Pontiff Qs keep making us do exercises like “Hello Dolly Look at My Rocks.”