Q: Longboard/Road Rash
Disclaimer
Mosey to hill area
Warm-a-rama
-Inch Worms
-Jog to starting area
-High Kicks
-High Knees
-Butt Kickers
-Bear Crawls
-Crab Walks
Lots of mumble chatter and complaining about the cold ground
Circle up
3 yerkins (yoga merkins) OYO between each exercise
-Side straddle hop x 10
-Imperial walkers x 10
-Peter Parkers x 10
-Jon Jones x 10
-Copperhead squats x 10
-Plank jacks x 10
Being from Hawaii, I noted that we utilized “the beach” last week without proper beach safety training….so we got that squared away this week.
Lifeguard training
Groups of 3
Partner 1 – Holds a chin up
Partner 2 – Holds a plant (high or low)
Partner 3 – Run around and scan the beach for some stragglers
Rinse and repeat, 3 times
Fuego, who has a career in public safety, clearly was in his element. Meanwhile, his brother Convoy was taking it to the next level and “treading water” on the pull-up bar, getting in some extra ab work!
11s (or 22s?)
1 Burpee, 10 Merkins, run 30 yds, 1 Burpee, 10 Merkins, run 30 yds
2 Burpees, 9 Merkins, run 30 yds, 2 Burpees, 9 Merkins, run 30 yds
…..
10 Burpees, 1 Merkin, run 30 yds, 10 Burpees, 1 Merkin, run 30 yds
There was debate over the name, but by the middle of the exercise, nobody had enough juice to make a coherent argument.
Mosey to LBH (Little Baby Hill)
Jacob’s ladder with monkey humpers.
1 monkey humper at bottom
Run to top of LBH
5 monkey humpers
Back to base of LBH
1 monkey humper
10 monkey humpers
Back to base of LBH
….repeat until 35 monkey humpers
…Let’s just say Arcadia woke up to an unpleasant surprise of 6s belonging to our PAX.
The Escalator
10 burpees
20 merkins
30 air squats
40 walking lunges
50 bone on bone
Curtain Call led the pack as usual. Someone needs to catch him…who’s up for it!!?
Mary
9 Dollys
11 American Hammers
13 Rosalitas
15 Little Baby Crunches (LBCs)
Count a Rama – 11
Name a Rama – Roadrash, Dial Up, Curtain Call, Convoy, Fuego, 88, Longboard, Sweatervest, Spaetzel, Chief, Prime (FNG)
‘88 lives in the Bay Area and was visiting family in town, but couldn’t resist the opportunity to burn with us in the Furnace! He shared about their AO in the Bay and introduced the brilliant concept of a celebration of sorts for first time Qs, that we may look to adopt!
Prime (FNG) does programming at Amazon and has been living in Phoenix his whole life. He rarely ventures out of the loop 202 so we are glad he posted!!
BOM
Coffeeteria
F3 Phoenix 