A beautiful clear morning in the low 70s greeted 15 PAX for a morning of weighted workout at the hill.
QIC: Skid Mark
PAX: Big stick, Vegemite, Frugal Mcdoogal, Plunger, Money Shot, Dimples (visiting), Venus, Too Tall, Yard Sale, Cowboy, Prevac, Cathy, and Cauliflower (FNG).
We started with a mosey up the steps toward the football field an then around the school to the amphitheater.
WOR: SSH x20, Good mornings x10, Don Quixote’s x10, Willie Mays Hays x10, LBACs 10 fwd – 10 bkwd, Overhead claps x10
Pax then mosied into the weight room for the start of the workout. Everybody grabbed their own 25lb weight plate (there are many like them, but this one is mine…) and paired up with a partner.
Thang:
Pull-ups: Until Failure, then 5 partner assisted (Prevac’s 35 was quite impressive, he says his kip comes naturally)
Merkins with 25lb plate on back: Until 30reps or failure
Move to the amphitheater for the rest of the workout.
Partner 1: Overhead lunge walk to the stairs (about 100ft), Partner 2: AMRAP Curls until Partner 1 stops. Flapjack to come back as a group in front of steps.
Partner 1: Walks up 1 flight of steps doing a thruster at each step. Partner 2: Weighted WWIs. Flapjack.
Partner 1: Walks the amphitheater loop, 5 overhead triceps extensions at each platform between steps and each lamp-post. Partner 2: Saturday night fever. Flapjack.
At this point, Venus began with the mumble-chatter. “I hope disco’s well”. We should name the FNG Bikenny since he wants “to be Kenny Chesney”… This continued for the remainder of the workout.
Once we all finished we went back to the bottom of the stairs. Partner 1: bearcrawl up and down the stairs, Partner 2: Weighted front shoulder raise.
Next we left the weights at the bottom of the amphitheater stairs and mosied to a larger staircase just north of the amphitheater. PAx proceeded to perform wheelbarrow walks up the stairs and a mosey back to the amphitheater for 30 weighted squats. Flapjack.
By Prevac….
After this, we mosied back to the weight room for weighted rows: 30 or until failure.
Re-rack the weights and mosey to the parking lot for…
Mary: Flutter kicks x20, Superman’s x10, Freddy Mercury x10, Superman-Banana in cadence. Finished with a 1min low plank.
COT
Naming of new FNG Cauliflower who is the wrestling coach at FRA. Enough said. Turns out Venus is a pretty funny guy, and if paired with Cathy the giggle factor goes up to the level of a gaggle of middle school girls.
Thanks to everyone for giving me the opportunity to lead. SYITG.