PAX: Kirkland, Hermes, Joe Smith, Full House, Chipper, HoppinJohn, Oofda, Captain Jack, Water Wings, IC Light, Trickle, Bing, The Super
PAX (not in Slack): None
FNGs: Silos
COUNT: 14
As usual, there were many comments about the size of my winkie. What can I say, what I lack in hair, I make up in other places. Welcome to FNG Silos, who the Super brought out and who played football for the Fighting Camels. Luckily he eventually got Hermes jokes. Below is the workout. Prayers for my 2.0 Anderson and for healing of his foot, as well as to Yogi with the upcoming move. MIAGD!
Warm-up (5 minutes):
• Mosey to parking lot
• 20 arm circles (forward and backward)
• 20 SSH
• 20 IW
• South Cary Stretch
THE THANG (40 minutes):
The Thang This workout consists of five challenging circuits. Perform each circuit for 8 minutes with minimal rest between exercises. Complete as many rounds as possible (AMRAP) within each circuit.
Circuit 1 – Burpee Madness
Burpees: 10 reps
Broad Jumps: 10 reps
Star Jumps: 10 reps
Tuck Jumps: 10 reps
**MOSEY TO ROCKS**
Circuit 2 – Rock Chaos
Rock Curls: 10 reps
Rock Overhead Press: 10 reps
Rock Tricep Curls: 10 reps
Rock Russian Twists: 20 reps (10 reps per side)
**MOSEY TO PARKING LOT**
Circuit 3 – Insane Running Intervals
Sprint 50 meters
Walking Lunges 50 meters
Bear Crawls 50 meters
Crab Walks 50 meters
**MOSEY TO A WALL**
Circuit 4 – Bodyweight Challenge
Handstand Merkins (against a wall): 5 reps
Pistols Squats (alternating legs): 5 reps per leg
Spiderman Merkins: 10 reps (5 reps per side)
Jump Squat : 5 reps (modify as needed)
**MOSEY TO THE FLAG**
Circuit 5 – Core Crusher
Big Boy Sit-Ups: 10 reps
Leg Lifts: 10 reps
Plank Shoulder Taps: 20 reps (10 reps per side)
Low Slow Flutter Kicks: 50 reps (4-count)