FNG1, FNG2, FNG3 were Backdraft, Dr Jones, and Iron Horse. Unsure why they are no longer in directory. Good turn out for a Wednesday!
Warm Up
Mtn Climbers, Sun Salute, Down Dog, Up Dog, TS,WM, Squats,Calf Raisers on stairs.
Fun Time
Stairway to 11 (plank crawl up stairs with +1 merkin each step)
The Route: 7 reps of Burpees, CH Squats, Merkins, Step Ups, Dips at 11 stations. Navigate between stations via mosey, quadraphilla, bear crawl, karaoke, lunge walk as called by Q.
To the block pile for 3×7 rep sets of curls, press, skull crushers, upright rows, dead lift, squats. Wall sit Milk Jugs. On six for sit ups and press to OH extend. 21 CB swings. Return block. Mosey to Launch Pad with some reps on the down under bars to break the monotony.
Mary
LBCs, low flutter
Reflection
Praise for Travolta’s good health report and welcome back to F3! Prayers for family of Backdraft acquaintance who committed suicide. Pleasure to lead!