RunRangerRun is 50% complete, and according to northshore team 1 captain, Steve, we are in 7th place for runners nation-wide! The maverick machine, Amnesia, has taken sole ownership of team 2, and chugging along! With all of that in mind, YHC pulled in this gloom just in time to jump into the 2 mile pre-thang along with the other pre-thangers, as well as the pre-pre-thangers. With Butt Splice in the mix, there would indeed be a competitive pace man to chase.
The rest of the Saturday warriors were eagerly assembled in the hazy morning around the flag in anticipation of the beatdown in store for them. With the House of Steve under quarantine, Captain Core stepped in to cover Q.
WARM O RAMA
15xs IC:
Cherry Pickers
Arm Circles (forward 10/reverse 10)
Imperial Walkers
Torso Twists
High Knees
Slow Squats
20 Merkins OYO
THANG
Mosied to the Gazebo for:
20 Bay City Scissors – 8 count (horribly bungled in the case), with Flutter Kicks for 1-4 and Hello Dollys for 5-8
25 Irkins on the sea wall
20 more Bay City Scissor (thanks to Zoolander for selflessly pushing the PAX;)
Mosied to the far side of the fountain for:
Big Os – on the sea wall, with legs extended, swing legs in on O. IC 10 counter clockwise, 10 clockwise
25 Dirkins
Partner up for:
While P1 runs to designated tree 25 yards or so away and back to switch out, P2 does cumulative: 1) 200 Chill Cut Peter Parkers 2) 200 Freddy Mercurys and 3) 200 Gas Pumps (legs extended and in for a crunch)
25 Freak Nasties
10 Burpees
5 Burpees
20 Merkins
Mosied back to the gazebo for:
Guantanamo – circle up on your 6, legs straight up. each man take s a turn to go around the circle pushing legs down, as each man brings them back to the sky. Today’s exercise just showed that guys can turn ANYTHING into a competition!
20 Paddy Cake Merkins – Head to head, partners do simultaneous merkins and alternatingly slap hands
Mosey back to the flag for:
25 Ic:
100s
Putins
Little Manny Crunches
Monkey Crunches – in sit-up position, crunch and reach for the outside of your ankles
30 seconds each of: Plank, Chill Cut, Mission Impossible, Chill Cut, Plank, 1 hand- right arm up, 1 hand – left hand up, Back Plank (Heeeey Baby!), Freddy Mercurys
Tanked Up has the anticipation building for his F3 party on March 16th and 2nd-timer, Shrimp Boots prayed us out.
Great job done by a hardCORE PAX , with much appreciation for following QICs lead. May your activities of daily be preformed more steadily with your freshly worked core.
