January 9th, 2020 By Brinkley

Guest Q Ian had not made an appearance at Highlands in a while.  There were PAX unfamiliar with Ian and had never experienced one of his beatdowns.  With a notice on Slack introducing Ian as a “Proper English guy who will get your heart rate up and introduce you to some new exercises from across the pond” many were unsure what they were in for.  Curiosity about Ian was a good draw as 21 men gathered in the gloom around the shovel flag on a cold January morning.  After the disclaimer and acknowledgement of FNG Randy we moseyed over to the parking lot in front of the Middle School for…

 

WARMARAMA

• SSH x 19
• IST’s x 12
• Hill Billy’s x 12
• Merkin x 10
• Cotton Picker x 12
• Plank Jack x12

THE THANG

YHC attempted to provide an introduction to Ian’s workout and demonstrate some of the exercises they were not familiar with.  Being from England his nomenclature for some of the exercises was different than what we are used to.  He also calls a truck a Lorrie, the trunk of a car the boot and his baby wears a nappy.

After queueing up the playlist on the speaker YHC let Ian take the beatdown from there.  Ian did a good job selecting a mix of 12 exercises with each done for 30 seconds and a 10 second rest period between.  These 12 exercises were repeated 3 times for a total of about 24 minutes of continuous work.  Ian also provided encouragement throughout to keep the PAX motivated.  The exercises were:

• Lateral drop & touch
• Lunge & rotation
• One-leg push-up (aka Merkin)
• Bicycle crunch (aka Freddy Mercury)
• Plyo split squat (aka Jump squat)
• Side lunge
• One-leg triceps dip on the curb
• Superman (no singing)
• Mountain climbers
• One-leg squat touch
• Push-up & rotation
• Abdominal Crunch (LBC’s)

After completing the workout Ian was put away and the PAX headed up to the concrete benches in front of the Middle School where there paired up.  While one partner ran around the small loop the other did step ups on the benches.  This was repeated 3x.

 

MARY

• Low Flutter x 15
• Pretzel Crunch x 15 – Flapjack
• The W x 15

BOM & COT

ANNOUNCEMENTS:

1. Cardio tomorrow at Highland Creek.  @Pavarotti asked to borrow my balls (tennis) for this so you should be in for some fun.
2. Time Laps(e)
3. Gremlin
4. F3 Winter Gathering on February 1^st.

MOLESKIN:

1. Good turnout and effort by the PAX this morning.  Also know there was some good mumblechatter but I was too close to the speaker to hear it.
2. Welcome to FNG Randy!  This was his second post so he was named by Disaster.  I can’t remember the exact logic behind this but it went from his name (Randy) and evolved to his F3 name of Sexual Chocolate.
3. You can enjoy an Ian Q’d workout on your mobile device by downloading the free “7 Minute Workout” App.  Information about this app (available for iOS and Android) can be found at – https://7minuteworkout.jnj.com/.  If you are on the road and can’t find an F3 workout this is a good fill in.  All you need is a little space and a curb/park bench/chair.

Bootcamp

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