It is All DAM MARKETING!
AO: Windjammer
When: 09/29/2021
QIC: Ha-ha
PAX (12): Brutus, Cookie, Cox, False Start, Funyun, Ha-ha, NRA, Scar, Townie, Turbine, Walkie Talkie - Brian K. Henson, Dr. Rico
Preamble:
After sitting (scootering?) in for two weeks with these Mimosa sipping, late sleeping, smooth stone pushers that end the workout with cold towels, boat rides, masseuses, fishing trips and sunrise views I have had several revelations:
- There is no sun.
- Cold towels? Never seen one.
- Masseuse on staff? Where?
- Mimosas don’t flow.
- All I hear is Dr. Rico whining about “when I was a kid we didn’t start workouts at 5:30! We slept in till 6:00!”
It’s all empty marketing!
All of it! Well, except for the smooth stones.
It was time to bring some real F3 to F3 Windjammer! Time to release….
The Crazy Ex-girlfriends
Warm-O-Rama:
A quick mosey to the dam for some dam warmup.
We did:
- Dam SSH
- Dam Weed Pickers
- Dam Imperail Walkers
We then did a dam mosied back to the parking lot where giggling in the back of the Ha-ha mobile where…
Crazy Ex-Girlfriends!
The Thang:
If you let a guy on a dam scooter lead your dam workout you can expect that there will not be a lot of dam running! But I did throw in a loop after every dam round. Remember, running is resting. Okay, enough of the dam thing.
10 exercises in a pyramid format. Do exercise 1 then take a lap. Do exercises 1 and 2 then take a lap. Do exercise 1, 2 and 3 then… well, you get the idea.
| Burpee | Merkin | Curls | Overhead Press | Bentover Row | Cusack 30 Sec. | Skull Crusher | KB Swing | Flutter w/ GF AC | Squat w/ GF | |
| Round 1 | 5 | |||||||||
| Round 2 | 5 | 10 | ||||||||
| Round 3 | 5 | 10 | 15 | |||||||
| Round 4 | 5 | 10 | 15 | 20 | ||||||
| Round 5 | 5 | 10 | 15 | 20 | 25 | |||||
| Round 6 | 5 | 10 | 15 | 20 | 25 | 30 | ||||
| Round 7 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | |||
| Round 8 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | ||
| Round 9 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | |
| Round 10 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 |
| Totals | 50 | 90 | 120 | 140 | 150 | 150 | 140 | 120 | 90 | 50 |
| Run a lap after each round | ||||||||||
Time was called at 6:10 and we returned the Crazy Ex-Girlfriends (CEG) back to the truck and mosied (or scooted) back to the flag for Mary:
- LBC
- Flutter Kicks
- Dollies
- American Hammers
COT:
Prayers for those who are sick/injured.
BoneYard is coming! New AO starting Monday’s at Newtown Park.
Naked-Man Moleskin:
Thanks for letting me lead this dam group.