FNG 1 = Mic Check (just moved up from South Charlotte)
Standard = Titan, Amen, Peart Plus
11 Knights of Isotope slayed the fartsack and posted The Sword this morning this is their tale…
Warmup:
Mosey to the top of the parking lot.
SSH x25
IST x10
Slow Squat x10
Slow Windmill x10
Merkins x10
Mountain Climbers x10
The Thang:
(Monkey humpers sprinkled in for Toxic as he continues walking laps to break in his old man New Balance kicks)
Grab a block and zamperini to the other end of the lot.
First Lane: Curls to Fatigue, then run (your speed) to the opposite end. Plank until all PAX present. LBC x25. Run back to blocks
Second Lane: Skull Crushers to Fatigue, then run to the opposite end. Plank until all PAX present. WWII's x25. Run back to blocks.
Third Lane: Overhead Press to Fatigue, then run to the opposite end. Plank until all PAX present. Mason Twist x25. Run back to blocks.
Fourth Lane: Bent Over Row to Fatigue, then run to the opposite end. Plank until all PAX present. Touch them Heels x25. Run back to blocks.
Pair up. Partner 1 Farmer Carry with the blocks serpentine through the parking lot back to the block pile. Partner 2 Merkins x10, LBC x10 rundown your partner switch and so on and so forth to the block pile.
Mosey back to start.
Mary:
Pretzel Crunch x15
LBC x15
Freddie Mercury x15
J-Lo x15
Suzzane Sommers x15
Recover / Recover
Moleskin:
Great way to start out the week with the these fine gentlemen of F3. Welcome to Mic Check a quality pick up from the South. He crushed it today. Let's get him registered on the site. Look for him in the gloom. Prayers for Hot Wax's new job, Blackbeard's recovery and the unspoken prayers of F3 Nation.