18 Strong showed up for A-Team this morning, including 2 FNGs. Burt brought the mumblechatter in rare form (ok, common form for Burt) but it was at a high level. YHC rolls into the parking lot with 90 seconds to spare. Quick disclaimer and we were off.
Jog around loop (one time was plenty for, me, Billy and Disco Duck), circle up for Warm up
GM x 20, SSH x20, Nipplers x20 (Burt and Denali started the chatter big time with this one – not sure why – would they just prefer if every warmup was entirely the same?), Imperial Walker x20, Sir Fazio forward 10, hold, backward 10
Jog to shelter and grab a bench
Alternating L/R x25
Lindsay – – OYO – LBCs and Prisoner Squats – 30 reps LBCs/10 res Prisoner Squats, 25 LBCs/15 squats, 20/20, 15/25, 10/30, followed by squat hold. Again, a few complaints for calling out a squat hold immediately after doing 100 squats. For those of you who don’t know Lindsay – she is obviously a girl that pissed off some F3er somewhere but it is a fitting name. Burt showed his awareness of the Lexicon by pointing out that you could also call these 40s although he can’t count that high. However, by the second set – everyone was bitching about Lindsay – and no one cared about this other name.
Alternating LR step ups x25
Lindsay 2nd time around – OYO – this time with Merkins and Dips – 30/10, 25/15, 20/20, 15/25, 10/30 and ending with a squat hold
Alternating LR step ups x20
Jog over Basketball court (inside the fence) and split into pairs
First pair, Suicides – Run, (Bear Crawl final return leg), Second pair – Peoples Chair – flapjack
Next time around, First pair suicide Karaoke (Crab walk final lap), Second pair, balls to the wall – flapjack
Realizing we were getting tight on time, YHC dropped the final leg of the animal suicide stool – more new exercises for next time…
Jog over Rock pile –
Tricep Extension, Squats, Overhead press, curl, rock hold, rock row 15 each
Jog back to basketball court – outside the fence for some Mary
WW2 x20, Freddy Mercury x20, 6 in leg hold, Recover, End of Workout
COT – Welcome Hardin and Ascot – FNGs. Announcements – some nonsense about GoRuck warm up in the middle of the night on a coming weekend and reminder about Labor Day convergence
Prayer requests, Disco Duck’s father – upcoming surgery and related family travel; GreaseMonkey’s wife with auto immune disorder
Thanks Men – It truly is an honor.
