Long Warm-up, Mini SHARKNADO at The Estate

FNG-1 = "Out Source", not yet registered on the website.

FNG-2 = Luke from Steven's Grove.  First post, welcome!

It was hot and humid, but that didn't stop 9 men from putting in hard work at The Estate.  Here's roughly what went down:

LONG WARMORAMA:

• Mosey once around the parking lot with Quadraphilia, high knees, Quadraphilia with high knees! (meh, not a keeper idea), and butt kickers
• Circle up and give disclaimer.  "Hair Nation", Sirius XM Channel #39, was playing in the background.
• Press Jacks x 15 IC
• 1 Burpee
• Side power lunge x 10 IC
• 2 Burpees
• Slow Windmill x 10 IC
• 3 Burpees
• IST x 15 IC
• 4 Burpees
• Soybean Farmers x 15 IC
• 5 Burpees  (PAX were given a chance around this point to name the artist, to avoid Burpees.  Sadly, no one could identify it was a Bon Jovi song.  Sad.  Sad.  Sad.)
• Slow Deep Squats x 15 IC
• 6 Burpees
• Little baby arm circles (LBAC) forward x 15 IC (and keep arms at 90 degrees until told otherwise)
• Overhead claps x 15 IC
• Dirty Bird x 15 IC (downward claps)
• Air presses x 15 IC
• LBAC backwards x 15 IC, arms down
• 7 Burpees
• Mericans x 10 IC.  HOLD for:
• Mountain Climbers x 15 IC.  HOLD for:
• 1 minute elbow plank

The Thing:  Mini Sharknado, slightly revised

• 8 Burpees
• Half a lap (200 meters)
• 9 Burpees
• Half a lap (200 meters)
• 25 Dips (single count)
• Half a lap (200 meters)
• 25 Dips
• Half a lap (200 meters)
• 25 Mericans
• Half a lap (200 meters)
• 25 Mericans
• Half a lap (200 meters)
• 25 KB Swings (we had two #35 and two #25)
• Full lap (400 meters)
• Repeato all, but with 8 then 7 Burpees and 15 reps of all of the above

Mary:

1. Think we did some soybean farmers to stretch a bit
2. "The W" x 10 IC
3. Maybe some other ab stuff?
4. Some stretching

Recover, recover.  We covered 3.03 miles according to my Garmin, link below:

https://connect.garmin.com/modern/activity/1815680343

Moleskin:

1. Prayers for Cheech's family and friends.
2. Welcome Luke!  Since he was EH'd by both DDP and Mini Me, certain we'll see him again.
3. Kotters to Stay Puft, keep coming out brother!  Hey, did you sell the white Kia?  Don't remember seeing it.
4. Out Source and Elmers, both "respects", put in some great work in the hot sun.  Impressive.
5. Mini Me was pushing the group today AND making sure we had the 6.  He has also joined earlier for Excelsior.  Thanks as always for helping out.  #HIM.
6. DDP keeps bringing out FNGs who are fit like him.  Luke crushed it today!  DDP, please don't forget about any older, less fit men you encounter…they need F3 too!
7. Beast and Snake Eyes crushed it today, and kept the morale up with their hard work.
8. Thank you Professor for the opportunity to lead.  We missed you out there bud.

Enjoyed the 2nd F at coffeeteria after, as always.  Thanks as always for the hard work.