YHC had stumbled across this workout a while ago and thought it'd be a great workout to run back sometime when he was leading at Tobacco Road, so when his Q on the calendar came around, he eagerly jumped at the opportunity to deploy the devious combination of Moby and Sally once again. What YHC did not realize was that this would be one day off from exactly 10 years since Cardiac first introduced the All Sally workout, a fun coincidence he realized the day before the workout. Cardiac was solo parenting, so his attendance was dependent upon sufficient persuasion with his two 2.0s, and YHC had a little anxiety that the creator wouldn't be present for this humble homage. Thankfully, Cardiac's words of persuasion (or bribes, haha) worked and he was there with both girls.
OG workout backblast: https://f3churham.com/sally-and-moby-are-jerks/
On to the workout!
WARMUP:
True to form for a Cardiac workout, 5 burpees was our first warm up exercise.
Side Shuffle Hop (21 IC), Arm Circles (10 IC, forward/reverse), Imperial Walker (10 IC).
THE THANG:
Mosey down to the rock pit, avoiding ants, grabbing an appropriate sized rock. WeedNFeed decided to go into beastmode for this workout, with a rather impressive sized rock.
Bring the rocks back up to StartEx for the following 8 exercises, all done to "Bring Sally Up" (the 3:24 HIIT BPM version, with 30 "bring sally up/down" iterations, and 4 extended holds in the down position).
1) Merkins – always brutal. At least the worst was done first…
2) Homer 2 Marge with feet on the half wall (an interesting and challenging workout – the hamstring really come into play here.)
3) Shoulder Press with Rock
4) Squat with Rock
5) Bent over row with rock
6) Calf Raises on the wall (YHC had a few close calls falling off the ledge).
7) Curls with the rock
Around halfway through, YHC's portable speaker died, and there were murmurs from the crowd if that meant they'd be spared from the remaining exercises. But thankfully phones have speakers, too! So no one was left without all of the Moby they could handle.
Back in the day, only a few folks had access to enter backblasts, and the original one was written by Floyd. His commentary was excellent, unsurprisingly, and this next part cracks me up. Per his backblast, after the 7th exercise, the pax "Then 36 burpees just for fun! (Editor/Floyd’s note: It cannot be over-emphasized how much this part hurt after the above Moby love fest)" – Cardiac mused that the 36 burpees were likely a result of having too much time left and needing to add something until it was time for Mary. YHC noticed there were 9 of us, so we all led 4 burpees each, bringing us back to Moby for Mary.
MARY:
Six inch leg hold, lifting up to vertical done to "Bring Sally Up" (we were running short on time but the PAX wanted to stay for the full song. YHC forgot that the OG workout then had the pax immediately do 10 WWIIs after the song finished. My apologies for not getting everyone the full workout…
ANNOUNCEMENTS / COT:
F3 Dad Camp – sign up!
Quarterly Report – August 9th, The Kings Dominion
F3 and Friends Night At the Bulls – Durham Bulls 2nd F opportunity, check messages on slack from Wham-O for more details (no commitment yet, just looking at general interest).
YHC took us out with a reminder than all things take practice, even leadership. Dredd's first time leading PT at Fort Benning was, in his words, horrific and he failed miserably. The instructor made him do it again the next day and it was marginally better. It took him 100 workouts to get good at it, and 9 years to master it. All things require similar dedication and repetition. Leading a workout is an excellent way to build those leadership skills that can be translated elsewhere in your life. Aye!