While no longer FNGs, FNG-1 is Seagull and FNG-2 is Spectrum
YHC was first at the AO this morning and without a Q signed up decided to take the helm….with some help from the PAX.
Great group this morning. Nice to see a few PAX getting used to leading the group. I hope to see several VQ's in the near futuer.
Aye!!!!
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Copperhead Squats (IC)
10 x Cotton Pickers (IC)
10 x Toy Soldiers
10 x Windmills
Arm circles small to large, forward and backward
10 Merkins OYO
THE THANG
Mosey to the block pile and stage back in front of the gym
A few rounds of five more were conducted:
-chest press
-trifecta
-curls
-squats
-skull crushers
-lawnmower pulls
-front shoulder raises
Next, we partnered up to divide and conquer
One partner block carries around the flagpole and back
Remaining partner knocks out AMRAP of the specified exercise and reps.
Swap and then repeat as necessary until completion
-100 Merkins
-100 Lunges (one is one)
Return the blocks and mosey back to the launch pad
MARY
LBC (IC) x 20
Pretzel crunch (IC) x 10 Left and right