11/01/2019 - the-asylum - Workout #100
AO: the-asylum
When: 11/01/2019
PAX:
Number of Pax: 9
Pax Names:
QT, Bear Arse, CheerDad, GaDgEt, Spooner, Gentleman, Swedish Ham, Drafty Kilt, Dakotoes
Number of FNGS: 0
FNG Names: 0, we got to do better here fellas!!
QIC: Dakotoes
Introduction
with our 100th scheduled workout, F3 West Cobb was reminded today that we are growing older. YHC thought to remind everyone of simpler times where childrens games were a lot more fun. Duck Duck Goose was the name of the game this morning.
Warm-O-Rama
Mosey’d on over to my second favorite light pole in the whole world.
10 windmills
10 forward baby arm circles
10 backwards baby arm circles
10 cherry pickers
10 cherry droppers
10 hillbillies
10 imperial walkers
The Thang
coldest workout YHC has been to but loved every minute of it
Duck, Duck, Goose. You played it, you know it, We modified it.
Indian run and as the sprinter took their place at the front of the line, they yelled “Duck”. YHC would find a suitable location to yell “Goose” at which time, the crew stopped the run and began the chosen exercise. Since its our 100th workout, we did 4 rotations of 25 of each exercise equaling 100 total repetitions.
Here are the exercises we did:
1. Side Straddle Hops – completed 100
2. Squats – completed 100
3. Dips (Andy’s favorite for all future dudes doing the Q) – completed 100 and broke a fence
4. Air presses – completed 50
YHC had an 8 o’clock meeting and left early so GaDgEt concluded the routine with
100 crunches and 100 Mtn Climbers.
2.14 miles ran over 46 minutes this morning. Great Job to all those that stuck with it!!
Circle of Trust
YHC had to jet early unfortunately so the Circle of Trust will be a lot incomplete this week.
Apologies abound Friends.
Naked Man Moleskin
This was a lot of fun to lead this morning. Great attitudes in the cold weather.
YHC is going to break some protocol with this one; I want to Thank each one of the dudes at F3 West Cobb. To say it has been a life changer would be an accurate statement.