FNG1 is Dudley. Ponch and YHC for standard.
Start with disclaimer, Psalm 118:24 then pledge.
Warm up
SSH
IST
longsnapper
windmill
merkin
squat
run to queens corner for rocky balboas
run to rocks
squats, curls, shoulder press, skull crushers, 8 count burners, then go to circle bear crawl 12 to 3 lunge walk 3 to 6 run back to rock.
first round 25 reps each, second round 20, third round 15, fourth 10 and fifth 5
run back to queens corner for Freddy Mercury, back to flag for
Mary
JLO and more
Great job gentlemen!
Amen peace out!