I arrived a few min early to the parking lot, only to see Ha-Ha already parked. Pothole and Pitstop joined in a few min later and still no sign of the NLB men who have already missed a couple of weeks by now. My workout was really built for pairs, so 4 PAX made a good number. We started on time.
Mosey around the park lot, including some backwards runs. Started with some IC Windmills, then introduced a new warmup exercise – The Egyptian:
Starting position is standing upright, arms parallel to the ground with palms facing up. Step #1 – turn midsection to the right and look to the right. Rotate your left hand till your palm is facing upwards again. Step #2 return to starting position. Step #3 – like #1 but other wise. Step #4 back to starting position.
Added IC Mountain Climbers.
Moseyed to the Pavilion where YHC started to explain the workout, when the NLB van rolled in, about 5 minutes late. Only one PAX came down of it to join us. YHC invited him to join Pitstop and me, saying we can adjust the workout to a group of 3.
12 printed cards where placed upside down on the table. The back of the cards was numbered.
Each team picks a card, takes it, do the workout listed on the other side and return it to the table. Try not to repeat the same card twice (hence the numbering). The cards have a variety of 3-5 minutes workouts – some both PAX work out together and some a quick Dora.
For our group of 3 the first card had Burpees and Big Boy Sit Ups. In the middle of it we were joined by the driver of the NLB van, whom YHC tried to EH last time he came. He completed the workout on that card with us, then we split (so 3 teams of 2). Each team worked at their own pace, some did more cards and some less. Everyone worked hard.
The cards included:
Run together 2 rounds on the upper trail
Both partners together, 20 each: Step Ups, Dips and Dirty Handshakes. Then 10 each.
Dora: 100 American Hammers (alpha count) and 100 LBCs, while partner runs up the stairs and back.
Both partners together: 10 Merkins of each kind – Regular, Wide, Diamond, Stagger left, Stagger right, hand release. Then 5 of each kind.
One partner does Alternate Shoulder Taps AMRAP, while other partner does 15 Star Jumps. Switch. Complete 4 sets.
One PAX balls to the wall while the second does 20 Flatter Kicks (alpha count). Switch. Complete 3 sets.
Each PAX does 10 Peter Parker (alpha count). Run to the entrance of the park and do 20 more. Run back and do 10 more.
Two rounds around the roundabout together, one Bear Crawl and the other Crab Walk.
Dora: 120 Mountain climbers (alpha count) and 120 Freddie Mercury (alpha count), while partner runs up the stairs and back.
Each PAX does 50 Bonnie Blairs.
One PAX Wall Chair while the second does 20 Donkey Kicks. Switch. Complete 3 sets
Named the new FNG ‘Punk’, later to be renamed to ‘Bickley’ by an executive order issued by Pitstop and Ha-Ha. The naming was based on the FNG being a driver and the connection to Al Pacino’s role as the Taxi Driver.
Prayers for new NLB men that arrives to the campus.
Prayers for Pitstop’s ex wife’s family who lost a cousin.
Pothole wanted to stay longer for some extra credits runs on the track. YHC joined him. We left late and better than we were.
Thank you for the opportunity to lead. Thank you for always encouraging me to accelerate.