14 Pax gathered on yet another hot and humid July morning for a crazy beatdown on Fire Chicken’s maiden voyage…Day began as expected with a wonderful sighting at approximately 0522 of Rick’s CRAZY hair…

Warm-O-Rama:

– Parking lot Jog (I never get tired of seeing Skinner coming out of the dark from a tree or something to join in right at 0530)

– High Knees

– Butt Kicks

– Crossovers

– Partner up and count off to form 4 separate groups with each number going to their respective station number to begin the THANG.

THE THANG:

– STATION 1: 7 Pull-ups, 7 knee raises, 7 pull-ups

   (intention of station 1 was to do all in a row but some Pax broke up and Q is okay with that this time as I did not instruct as such)

– STATION 2, with rocks: 21 CRAZY Bicep Curls (7 bottom-half curls, 7 top-half curls, 7 full curls), 21 skull crushers, 21 squats

   Completed in upper deck

– STATION 3: 7 Burpees, 7 walk-out merkins, 7 merkins

   Completed in lower deck

– STATION 4: 21 LCB’s, 21 KGB’s, 21 Flutter Kicks (not in cadence, straight up)

    Completed at picnic area

– REPEATO as many times as possible until Mary (had to wait on partner before advancing to next station)

MARY:

– 30 Little Baby Flutter Crunches, seemed new to some Pax (basically LBC’s but add flutter kicks too)

– 21 Reverse Crunch

– Superman for 30 sec, relax, Superman for 21 sec

– Cobra, Downward Dog, Child’s pose

MOLESKIN:

Workout inspired by one of my favorite bicep burn-out exercises of Crazy 21 curls and tried to stay on the 21 theme today.  If your biceps weren’t burning and blown up at the end of this work-out you were doing something wrong.  Some Pax had early difficulties on in warm-o-rama with crossovers which should’ve been easily recalled from anyone who played high school football as a warm-up exercise.  Maybe they didn’t do those at Concord, not sure as I’m not a local.  Pax seemed to bottleneck at Pull-up station, either due to difficulty of that station or due to Tick and El Ab’s gossiping slowing everyone down….Q is thinking it’s probably the latter of the two.  Think we should make sure they split up from now on…???

Another great workout and honored to Q a great group of guys, thanks for the opportunity!

Aye,

Fire Chicken