FNG-1 is Pert Plus. The Force, Tammy Faye, Ponch, Pert Plus, Titan and YHC ran the standard at various speeds and routes.
Down to the bottom of the deck to warm up.
SSH
IST
long snappers
windmill
merkin
squat
arm circles forward and back small to large
Swing KB to AC/DC's Big Balls in squat stance everytime the word ball is used in song about 37x
Start at the bottom of ramp and do full curls was going to do 25 in cadence but decided to forget that and do 15
Zamparini one level up run down one do 10 merkins run back to bell
15 low curl IC then Zamp to next level, run down one 10 merkins then back to bell
15 high curl IC, zamp to next level, run down one 10 merkins then back to bell
The Force called 25 IC Skull crushers zamp to next level, run down one 10 burpee then back to bell
On the way back down the ramps we did PLOP.
First 15 parking spaces we did squats adding 1 each line total of 155
next ramp BRO (bent over rows) or manzier starting with 15 and dropping 1 each line
next ramp upright row.
zamparini to the bottom for me to get my speaker then back up the stairs to lawn area for…
Mary
JLO amongst other things
Great work by all.
Thanks The Force for the keys this morning!
Amen peace out!