4 brave souls, 2 of which were FNG's!, overcame the fart sack this morning despite the rain and became better men for it!
Here is how it went down (to the best of my memory):
Warm-o-rama (all In Cadence)
SSH- 20
IST-20
Windmill-10
Cotton Picker-10
Mtn. Climber- 20
Merkin's-10
Thang:
Mosey over to the brick wall
Step ups- 20 (10 each leg)- OYO (on your own)
Dips- 10 IC
Incline Merkin- 10 IC
Man Maker Burpees- 5 OYO
Mosey to back parking lot
Suicide ladder-
Run to first island then back, do 5 merkins
Run to second island and back, do 5 squats
Mosey to the hill
Bear crawl up- 5 merkins
Crawl bear down- 10 squats
Bear crawl up- 5 merkins
Crawl bear down- 20 squats
Bear Crawl up- 5 merkins
Crawl bear down- 30 squats
Mosey to the covered breezeway
curls-10 IC
shoudler press- 10 IC
Goblet squats- 10 OYO
Bent over row- 20 OYO
KB Swings- 10 OYO
Partner exercise:
500 jump ropes combined.
Partner 1 jumped as much as he wanted then switched
Partner 2 did junges with 40# sandbag. Switched up half way to do clean and press with sandbag.
Partner Twist with KB- 20 total (10 each side)
Mosey to the brick wall
Plyometrics- 10 OYO
Decline Merkins- 10 IC
Mary:
Mason twist- 10 IC
Touch Them heals- 15 IC
Freddie Mercury- 20 IC
LBC- 25 IC
Flutter kicks- 30 IC
1 min. elbow plank
Recover Recover!
Moleskin:
-Welcome Grant and Brad! FNG status ends next post!
-50% FNG's to start off the week of #operationheadlock.
-Thanks for coming out this morning, despite the rain. Not sure if I'd have come out for my first post seeing the rain. Proud of you guys!
– I tried to keep in mind how I felt my first time. All the lexicon gets easier. Check out the lexicon on the F3 website if you get bored.
-Didn't get to do all that I wanted because of the conditions and had to adjust on the fly, but hopefully it was worth your time.
– Great job everyone! Keep posting! Keep getting better every day! And tell others about it!
AYE!