YHC decided that today would be the perfect opportunity to try out his new action camera. Perhaps this could be a new feature for the F3 website. Perhaps with Steve’s editing prowess the PAX of the Northshore could be a You Tube sensation! Perhaps YHC should have made sure the battery was fully charged.
PRE THANG
A solid crew ran the out-n-back 2 mile route to get the morning started with good rhythm.
WARMORAMA
A brief, but full-body-appropriate warm up consisting of:
Goofballs
Cherry Pickers
Torso Twists
High Knees
Fire Hydrants
Scorpion Kicks
THANG
Starting at the south end of Marigny, the PAX did x10 Burpees OYO then ran north to the next corner, planking to wait for the 6. Then x10 Burpees and x20 Squats – run north again. x10 Burpees, x20 Squats, x30 Putins. And so you see the pattern forming: x10 chest , x20 legs, x30 core north to the trace, over to Lamarque, and again southbound. Merkins/Lunges/Crunchy Frogs, T Merkins/Apollo OHnos/Flutter Kicks, Diamond Merkins/Copper Head Squats/100s, Partner Clap Merkins/Step Ups/Extended Plank
Back at the flag, Q more broadly introduced the Motivator – a single count, decreasing, arm-level descending exercise that is sure to take you on a ride on the “pain train” (a la Akbar). Starting at 10 for each arm level, counting down to 1 with no rest. I can’t wait to hear about the cornucopia of calf soreness plaguing the PAX over the next day or 2.
MARY
LMCs (lil MANNY crunches)
Freddy Mercurys
E2K
Banana/Superman
To include Cowbell the 10mile man , who wandered up like a glowing beacon in the gloom, we wrapped up with a Circle Burp with SSH
COT
Count/Name
Grundy’s Nightmare AFTER Christmas tomorrow at 1pm?
Mick prayed us out.
Thanks for coming out to join the communal casualties of the Saturday morning Lakefront beatdown, and for pushing yourselves under my humble leadership. Until next time…
SYITG
Author’s note: I apologize if I missed anyone. YHC is used to weekday PAX;)
