FNG-1 Flow Jo
FNG-2 Is Shingles- Cory has his own roofing company
Warm-up
Calf stretch both legs
10 SSH IC
The Thang
Mosey to the playground to grab a block
5 pull-up tow touches OYO
20 dips
Mosey back to the parking lot
7 Stations- Rotate as many times as you can for YHC turn to Q is up
1- 10 side lunges on the ball
2- 15 upright rows
3- Jump rope until its time to move
4- 15 Tri-fectas
5- 15 Merkins
6- 15 Jump Squats
7- 20 Jump lunges
Shakeweights turn
Mosey to the playground and get a block
Circle up for a new version of 5 more. Next PAX chooses 5 more or change the exercise
Curls, overhead press, chest press, milk jugs, skull crushers, squats, dead lifts, and lat pull overs were done
Dolittle takes the helm
Mosey to the parking lot.
Catch me if you can with a partner.
1st partner does 5 burpees while the other one starts quadraphelia to Skipper's house. Once the burpees are done chase the 2nd partner and catch him and swap up until you get to Skipper's house.
The way back we did 10 merkins before trying to catch your partner.
Back at the parking lot we did 6's with merkins
5 at the bottom 1 at the top
4 at the bottom and 2 at the top
and so on….
MARY
10 LBC IC
10 Flutter kicks IC
10 LBC IC
10 Freddy Murcery's IC
10 LBC IC
10 Rosallita whips IC
10 LBC IC
Recover recover
COT
M/C
Shakeweight saw someone on Skipper's Peleton while Skipper was out running
Crabby said we woud be waiting for a long time before he shows up for a 5:00 standard. At least 30 minutes
Strudel is a kiss a**, but he is still a likable guy
Dr Dolittle showed some excitement to hear we may have a packed house at the Meat Locker tomorrow
Flow Jo is getting back in the groove
Shingles like the grind.
Thank you guys for leading with me and following.
Mater