FNG-1 is Kool-Aid who just moved from The Highlands. Frontier and YHC did a little Clydesdale standard around track.
Disclaimer given and short mosey around parking lot then circle up for basic warmup.
SSH, IST, WM, long snapper, toy soldier, merkins and squats
Then we grabbed a block and headed over to the track. At the first turn (corner) we did 15 curls IC then run to the next turn then back to block-200 meters, gran block then zamparini 100 meters to next turn. This was the progression around the track. At second turn we did 15 squats with block IC. At third turn, 15 skull crushers IC and at fourth turn 22 CMC IC. After one full trip around track we paused for a short mobility moment. Down dog and pigeon. We did have time for one more trip around track only trimming for time squats and skull crushers to 10 IC instead of 15. I would not skimp on curls because beach time is around the corner and you have to do 22 CMC's. Having gone two times around would equal one mile running and a half mile zamparini. 30 curls IC 25 squats and skull crushers IC and 44 CMC. We took our blocks back then circle up for a little Mary.
of course I did JLO
Kool Aid did pretzel crunch
Hoff did low flutter
you know what Snake Eyes did
Frontier did maktar jai….I know that's not spelled right and I don't care
then I took us out with a little Freddy Mercury and about 30 seconds of airborne mind bender since the men worked so hard.
Recover recover
It was great to be back at Fallout. It has been awhile. I think the last time I was here I was putting the beatdown on Blackbeard in QvQ as we all played a little 3on3.
KoolAid it was a pleasure meeting you. Come back anytime!
Hoff has suicides at Samson this week if you don't wanna come to the second Thursday Challenge at Wilderness. We are doing a swap in May so look out for that!
Snake Eyes it has been a while since I have done done good shoulder tough merkins. Thank you.
Frontier thanks for getting up early for the standard and accountability with weigh in.
Thanks to Tantrum for the keys this morning!
Amen peace out!