Beautiful 50 degree morning with a light breeze. Low humidity – another perfect spring morning.

Pax were surprised to hear Gloria Estefan singing “Conga” when YHC approached.  Explanation and demonstration was given to explain how to perform a “Conga Line” workout.  In simple terms, you follow the leader, rinse and repeat (often).

Warm-up

SSH, Imperial Walkers, WMH, Slow Merkins, Arm Circles  x 20

Thang #1

Run to the playground and get in two lines.  YHC was the leader for line #1 and another pax shadowed  YHC for line #2.  The two leaders started with a movement then step forward and perform next movement.  Each pax in line follows the movement of the pax in front of them.
As two lines we performed: High jump over object, 2 merkins, 2 pull-ups, 2 squats, 2 pull-ups, 2 jump squats, 2 lunges, run to the back of the line. Conga Line style with repeat.

Together we did 15 rounds with 15 pax for a total of 15 x 15 x 4 pull-ups = 900 pull-ups (maybe 800 if pax switched to one pull-up on each bar).  Boom! Count those for the pull-up challenge.

Thang #2

Mosey to the circle around the pond.  Form groups of three.  Partner #1 does burpees, Partner #2 does dips on the other side of the pond. Partner #3 runs between to switch with partner.  Then that partner runs to third partner.  Repeat for four rounds.

Run back to the AO.

Mary – Manafort’s new straight legs LBCs, foley flutter kicks. Finish with boat-canoe.

welcome FNG Post-it!