FNG takes the bait

FNG takes the bait

Eleven men including one FNG showed up for what was promised a low mileage workout.  Proper disclaimer was given since we had a FNG.  Mosey to the parking lot next to the theater for a few warm ups.

IW x 10; Low Slow Squat x 10; Merkin x 10

Instructions were given to partner up.  Size and speed did not matter.  You and your partner were to run down the Murderhorn to the rock pile stopping at every street lamp and intersection.  At the stop you did burpees starting at one continuing up to six at the rock pile.  We planked briefly until everyone arrived.  The group was told to pick a lifting rock.

Mosey to the playground by the pool parking lot.  First exercise was one hundred pull ups.  Partner one does the pull up while partner two planks.  One hundred dips followed.  The third exercise was curls x 100.  Partner one does the curl while partner two planks.  Return back to the pull up bar for fifty good form pull ups.  Partner squats while the other one does the pull up.  The second to last exercise was one hundred CDD.  Lastly we finished with one hundred over head presses while the other partner did American Hammer.

Time to put the rock back and mosey to the bottom of the Murderhorn.  Tolken had put the bait out on Twitter yesterday that $20 was promised to anyone that beat his time and $50 if you beat the record.  So $70 was possible today.  The only taker was Fahvra (FNG Andrew).  Unlike Tolken he actually ran The Murderhorn and came within a few seconds of winning $20.  Great effort and strong showing on your first post.

Everyone waited at the island in Thornhill for Fahvra and then we moseyed back across the road for four minutes of Mary.  There we held plank for three minutes going between regular, six inches and elbows.  We finished with dolly and Freddie Mercury.

Done!

Moleskin: Low mileage was promised and delivered.  We ran a total of 1.3.  Maybe a new record for one of my Qs.  My legs are still sore from the weekend so glad I got to Q.  We focused hard on the shoulders with pull ups, CDD, dips, overhead presses.  We don’t get enough pull ups in and it shows at times.  We can’t be American Ninja warriors if we do not improve our grip strength.

Shocker it was humid and warm.  Plenty of sweating going on.  I got called out by Goonie for bad form with my CDD.  Who knew.  Other than that there were some digs about Home Depot being harder than Lowes employees.  I doubt that.  NC strong.

Welcome FNG Fahvra.  It started as Favre but Mic Check quickly made an audible.  You worked hard today.  He found out about it last night at a meeting and boom the next day he is a work out. You crushed it today.  No stopping and taking the challenge.

Announcements: Wild Boar is starting F3 in Topeka.  Lots of information in the newsletter.  Donations are still being collected for the sponsorship of a hole at F3 Golf.  Benefits for LEAP.

Enjoy your day!