Welcome to the first edition of 2016 Flood Zone. Got your attention yet? Yeah, I’ll explain in a minute…Ever since this AO opened up a couple years ago, it’s been one of my favorite sites to post on a Friday AM. Yo Yo and Pergo have done a great job keeping this a high-tempo boot camp and I’ve missed posting here on a regular basis of late. #BlameTahoe
So to the FZ I return with a few ideas in mind and some flexibility depending on how many posted. Here’s what went down
The Thang (Extra Credit: 515-530)
- Warm-up jog through the parking garage up the ramps with a backwards run and some karaoke mixed in to the top deck. Triangle up (there was only 3 of us initially)
- Various warm-ups (SSH, Fazio Arm Circles, Good AM, Imperial Walkers, Mountain Climbers)
- Jog down the steps to my car, grab the 40lb Kettlebell and circle up (Cinderella in his He-Man suit joined in the fun at this point)
- Pass the Kettlebell
- 1 PAX does 10 two-handed swings and then passes the KB while the other PAX do AMRAP Mericans. Keep passing until all have finished.
- 1 PAX does 10 curls to press while the PAX do AMRAP LBC’s
The Thang Regular (530-615)
With no FNG’s, short disclaimer, follow me (for about 20 steps and then circle up) #Mumblechatter begins. YHC calls for Fazio Arm Circles in cadence x 3…yeah that was a joke. Time for the Burpee Buster. YHC began to explain and then we just got started.
- Standard Burpee x 6
- Jump Knee Tuck Burpee x 6
- Ski Ab Burpee x 6 (left-right = 1)
- Hand Release Burpee x 6
- Prison Cell Merkin Burpee x 6
That solved the mumblechatter problem. Lots of sucking wind at this point. Divide into 2 groups, form lines and start jogging towards the Best Buy end of the mall. As we got closer to the end of the garage, YHC calls for a stop. Time for a race. 1 PAX from the back of each line sprints down to the stop sign and back (about 100 yards round trip) while the rest of the PAX are in plank. We kept up the rotation while working through various plank exercises.
Continue jog to the long ramp. Time for 7’s. Burpees at the top. Spiderman Merkins at the bottom (left-right = 1). Lots of sucking wind on this one.
Mary exercises when finished and waiting for the PAX (LBC’s x 20 led by Duff, Reverse LBC’s x 20, Boat-Canoe). Jog back up the ramp, sprint to the top with about a 1/4 of the ramp left (this was mainly because a car was coming). Turn right and find a partner. Partner carry around a loop in the parking lot with bear crawls on the ends, essentially we did a large rectangle twice. Flapjack halfway on the straightaways.
Squat hold when finished. Jog over the the restaurant steps. Two groups – Bear crawl down the steps, jog up the escalator and repeat. Plank hold when finished and waiting for the PAX (this is where YHC learned about the blood)
Form two lines – Indian Run back to cars through the garage and down the ramps. Sprint the last straightaway. Circle up for Mary.
- Freddy Mercury x 20
- American Hammers x 16
- Prison Cell Merkin Burpees x 6
COT
Moleskin:
- Duff is getting fast. Great job on the ramp my friend. The 40PAK will do just fine at the Spring Mud Run. Also, great work from Yoda, Zima and String Bean on the ramp (those are the one’s I recall setting the pace).
- I’m not sure if it was the combination of exercises and the sequence we did them, but lots of sucking wind today. And the downward bear crawl on the steps at the end was a real crowdpleaser.
- Zima noticed some drops of blood on the stairs – not sure if that was induced by one of the PAX or if we were messing up the scene of a crime with our spit and sweat. If the latter, then there’s about 11-12 PAX who are now suspects. Better lawyer up.
- At coffeeteria, YHC was asked about the weekend and mentioned I had to fly to Vegas on Sunday for a conference…well little did I know how much that group of PAX knew about Sin City. Just ask Cinderella about his “B” movie experience, how to get into all the hotel pools, and Duff’s brush with fame.
Announcements:
- Arena – weekly workouts every Friday (230pm). 2pm run from Shelley if you can make it. Continue supporting this PAX.
- Haven House workout coming online. Singlewide, Franzia and Macgruber are your site Q’s
- Spring Mud Run – this is the F3 Super Bowl – consider signing up
- BRR teams are forming already
- Invite an FNG and sign up to lead a workout or co-lead a workout. You will not regret doing it
Prayers for cancer (Zima’s friend), marriages, college decisions (Friar Tuck’s 2.0).
Rain Man led us out strong in solid prayer.
Men – it was a real pleasure. Sound off in comments. ManRam out. Aye!
