It’s tough when FNG’s come on weekdays. Smaller number of PAX means there’s nowhere to hide when you’re just trying to survive, but the soon to be named Roughneck never gave up despite the feeling of drowning that we all remember too well from our own first beatdowns. With YHC, Paradox, and Kilo mumblechattering about highlights from the Zoorich Classic on Saturday and crazy lingo being tossed about in the midst of grunting and sweating, it was with great interior fortitude that Roughneck remained smiling and in good humor to the end.
Warmup (all in cadence, x20) side straddle hops, windmills, arm circles, imperial walkers, self-love
Thang 1: Robot Dance (?)
-Song 1: “In Your Eyes” by Peter Gabriel–plank position for the entirety, but every time we heard “In Your Eyes”, we shifted to the next position in the following order: high plank, mid plank, mission impossible plank, back to mid, back to high, right arm up, left arm up, back to high plank, etc. This one’s over five minutes long, but it felt shorter due to mumblechatter about it likely being a catalyst/accompaniment for the conception of more than one of the PAX back in the 80’s, as well as a history lesson on the connection between Peter Gabriel and Phil Collins. This PAX has much to learn.
-Song 2: “Banana Boat (Day-O)” by Harry Belafonte–similar, but with squats. Every time he said “Day” shift to the next position: standing, mid squat, low squat, mid, back to high, etc. The PAX had much to learn here, as well, about the origins of this song and the experience of banana harvesters. YHC is happy to provide some cultural exposure to these millenial zombies.
Thang 2: Four corners/Baseball
1 PAX stationed at each corner of the field (bases) and did as many reps as possible (AMRAP) of the following exercise while PAX at “home plate” completed 15 burpees and ran to 1st, then each advanced to the next base once replaced:
1st base: merkins
2nd: squats
3rd: Big Boy Situps
Continued until all four PAX had a chance to do burpees at home plate.
Thang 3: Benchwork
2 PAX per bench, completed the following, in cadence x20: dips, L-leg step-ups, Irkins, R-leg step-ups, Derkins. Then, rinse and repeat x15. (1:1 for all).
Back to the flag for Mary: LBC’s, Leg Raises, Freddy Mercury’s
COT and named the FNG–Welcome Roughneck! Great to have you, man! Awesome work, and looking forward to growing with you!
See You in the Gloom,
Goose
