FNG-1 is recently named, Gumbo
FNG-2 is recently named, Jack Pine
FNG-3 is recently named, Washboard. Always working on those abs, but I think he put in the extra credit post workout.
Great group and always a pleasure to lead. A few PAX suggested we name this workout, but I cannot take full credit for the content. I sure picked up the essence this workout over the years from another Q. Still a fun workout. You vs You.
An honor to lead as always. Aye!!
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
10 x Cotton Pickers (IC)
10 x Toy Soldiers
Arm circles small to large, forward and backward
15 x Merkins OYO
THE THANG
5 reps at the bottom of the parking lot
Mosey to top of parking lot
10 reps at the top of the parking lot
Mosey to the bottom of the parking lot
15 reps at the bottom of the parking lot
Mosey to top of parking lot
20 reps at the top of the parking lot
Exercises are as follows with 20 LBC after the 20 rep set before next exercise in order:
Merkin
Squat
Carolina drydocks
Lunges (one is one)
Low flutters
Bench dips
Return to the launch pad
MARY
20 x Hanoi Jane R and L
15 x Hello Dolly
Pretzel crunch (IC) x 15 Left and right