Q: Pop Fly
PAX: Nano, Juneau, Peanuts, Ashe, Zeus, Wham-O, Dunder, Hoolihan, Doodles, Gadget, Roddick FNGs: Red Baron
WARMUP: SSHs, Cherry Twists, Squats, Lunges, Reverse Lunges, Mosey around the Field
(1) Howling Monkeys
(a) Monkey Humpers Ring of Fire. Each pax performs 10 Monkey Humpers (MH) and while pax hold the monkey humper position
(b) Gorilla Humpers (wide leg MH) Ring of Fire. Each pax performs 10 Gorilla Humpers (GH) and while pax hold the GH position (c) 10x Monkey Humpers as a Group
(2) 5 Rounds of Legs:
(a) Sprint backwards to the 30 yd line / perform 30 squats
(b) Lunge Walk forward (towards starting line) 10 yds / 20 Bonnie Blairs (single-count) (c) Reverse Lunge 10 yds / 10 Squat Jumps
(d) Broad Jump remaining 10 yds to start line / 3x Burpees
(3) Calf Raise Sandwich
(a) Calf Raise ring of fire. Each PAX counted off 10 calf raises. That came out to 130 calf raises (b) 1 Minute each of: 1.5 Squats, Cross-behind Lunges, Speed Skaters.
(c) Calf Raise ring of fire. Each PAX counted off 10 calf raises. That came out to 130 calf raises (we didn’t lose anyone). For a total of 260 Calf Raises
(4) 10 Monkey Humpers for good measure
(5) So Pax would not complain about not getting a full body experience – we did 10 Push-Ups
MARY: 28 Flutter Kicks (IC)
ANNOUNCEMENTS: Dad’s Camp, Backpacking, GTE Ruck Support. Popeyes is setting up a 2F event in Mosaic.
COT: I dug this workout out of the vault after some requested a leg day workout. I hadn’t thought about this in years and as I type this – I remember why we retired it. But sometimes, it’s good to (1) revisit a classic, and (2) create the workout, and lead the workout, that really pushes you and the pax. The Pax will follow – they paid their money, drank the kool-aid. If you want to train or work on something, grab the Q and do it. My legs are going to be sore for 3 days – and I need that. We all need that. Not all the time, but some of the time. Some of the time we need to push just a little but further outside of the comfort zone.