We expected a couple FNGs today and were glad to see they made it. I brought back my first Q routine since it’s been a little while since it has been used. I was quickly reminded how for out of shape I am nowadays as this routine can gas you a bit. But we all managed to get through everything in one piece.
Weather was perfect.
1 minute warning, disclaimer, welcome FNGs, prayer
Warmup with
- 12x SSHs
- 12x Flutterkicks
- 12x Mtn Climbers
- 12x Air Squats
Head to the back breezeway, stopping to grab a block. We got set up and I explained the routine…
As many laps as you could do starting at the lower end of the breezeway (cone 1) going up to the upper end (cone 5) and back down. Each lap you increased the inside reps based on the lap you were on…
- Cone 1 – always do 3 BURPEES (start, finish, always 3)
- Cone 2 – do “lap x 2” STANDING LUNGES on each leg (aka, two count)
- Cone 3 – do “lap x 2” ALT BLOCK MERKINS on each hand (aka, two count)
- Cone 4 – do “lap x 2” BIG BOY SITUPS
- Cone 5 – always do 3 BURPEES and turn around
Of course we had a 40# sandbags in play. If you got to the end and a sandbag was there you do your burpees, take the sandbag, “fast pass” trough the inner cones, drop the sandbag at the other end, do your burpees, and get back to the circuit. Don’t overdo the sandbag carrying and leave it for the next guy!
We got up to lap 5 and started to decrease the inside reps. I believe we were on lap 7 when time was called. We headed back and finished with the announcements, etc. The 2 FNGs were named as well…
FNGs:
- Dillon Mishaw, always in Lexington, baseball, rugby, hunt, fish, tatoos – want to travel the world >>> Magellan
- Jason Gilbert – married, 4 kids, no sports, ROTC, military, pilots license, disney 6 times a year >>> TeaCup
Announcements:
- This Saturday is at Beechhouse.
Prayers:
- Wild Hog – Parents
- Love Handles – Young girl who recently died
Tclaps to Fezzik. He continues to improve. I believe he was running the whole time (while many of us started to peel back to a walk).