Ninja #2

When: 7/20/2018

Where: The Patriot

QIC: Jenner

PAX: HorsePunch, Hightower, Prenup, Subprime, Speedo, Leprechaun, NAFTA, Flutie Flakes, Pyro, Major Payne

Warmup:
SSH, imperial walkers, windmills, arm circles, walk the dog, merkins x 10

The Thang:
PAX start a warmup lap, but soon discover it is not going to be a normal Friday workout. On the turns, speed up to 80% and do sideways skip for 50m on the straightaways. Stop at the 8 hurdles in a row for hurdle mobility. The eleven PAX line up and perform 11 of an exercise while waiting for everyone to get through the hurdles. Example: 1st starts alternate lead leg walkovers and then does 11 burpees. 2nd does 1 burpee, does the walkovers, then 10 burpees. Last PAX does 11 burpees then the walkovers. So do:
– Burpees x 11 and alternative lead leg walkovers
– Inch worm merkins x 11 and right lead leg walkovers
– Bulgarian lunges x 11 and left lead leg walkovers

PAX then line up at cone and lean into an accelerated sprint to a cone 30m away then reverse lunge walk towards hurdles into reverse alternate leg walkovers. Perform 3 pull ups on the back of the stadium and then do another 30m acceleration sprint. End the series with a 1 arm pushup progression by doing 10 merkins, 5 with left hand getting wider on each one and repeat 5 with right hand getting wider.

Mosey over to the back wall and do 5 wall dips regular and then 5 wall dips with hands reversed. Continue to the front turn off the track to the YHS “mega wall”.

To emulate the American Ninja Warrior warped wall, run and jump to the top of the wall and touch it (or hang) x 10. PAX mainly scraped knees and plopped down like potato sacks, except for Horsepunch, who made it look easy. And NAFTA, who didn’t actually have to jump at all to reach the top.

Next mosey along the track to knock out some quick pull ups x 5 on the bottom of the stadium railing, something you never quite think about…unless you’re an F3 ninja warrior!! Continue the mosey to softball backstop and spread out on the benches for fence kisses / erkins x 10. Move on down and hang from the batting cage for a shoulder and back stretch x 10s.

Ramble up towards the playground for the “It’s-a-miracle-no-one-died” routine and hop the rail x 10. Keep on up to the playground and start a combination of arm climb up arch to bear crawl to isometric hold x 10s (or tap archway x 10) to push up walk along bridge railings to swinging dip to the ground. Then over to the “salmon ladder” – grip the 2nd bridge railings and pull yourself up until you’re at the top and then swing yourself over onto the bridge. Go down the other side to the ground. Then climb up (or just jump and tap) the top of each of the blue plastic stairs.

Mosey to the other side of the playground, stopping at the groups of benches for dips x 10 and derkins x 10. For the last course, climb over and under the wooden bridges and serpentine across where the 3 hills meet and back across where they meet again.

Mary:
Grab a blue or green bar and perform windshield wipers x 10. Flutter kicks x 15, American twists x 20, then end on LBCs x 100.

Announcements: Drinks at Kilroy’s with guest Q from Carpex and then the Official launch for the new AO Saturday at Olympus – Lake Braddock. DC Ragnar team still has 3 slots.

COT: Being a ninja means being keenly aware and leveraging your environment. Pay attention to others at work and at your home and take care to appreciate them, just like we appreciate what the environment gave us today. And we’re all warrior coming out here in the gloom.