Kotters – Coco and Croc
Welcome FNG Erik Williams
Rooter solid work on the double down with a 5:30 Qbert light work out and then a real workout at 6:30. Props to you.
Warmarama after full parking lot lap
Ssh
Pickers
Squats
Merkins
Windmills
The thang:
Burpee suicides
1 burpee
Run first island and do 1 burpee
Return do 2 burpees
Run to 2nd island and do burpees
Continue to 6th island increasing by 1 each island
Mosey a short lap
Grab a block and get to far end of Parking lot by bars.
20 curls
20 presses
20 dips
Bear Crawl to pull up bars
5-10 pull ups
Sprint a shot lap
**we changed the way in which we got to the bars…broad jump burpees, bunnyhops
6 Merkins
bear crawl short way to block
6 incline merkins
bear crawl over block
6 decline merkins
bear crawl a few steps
6 merkins
20 curls
20 presses
20 dips
Bear Crawl to pull up bars
5-10 pull ups
Sprint a short lap
1 merkin on a parking spot
crawl to next line
2 merkins
crawl to nexxt line
3 merkins
up to 7
phew….
20 curls
20 presses
20 dips
Bear Crawl to pull up bars
5-10 pull ups
Sprint a shot lap
Bear crawl back
Run a 1/2 lap
Mary with Suicides after each exercise increasing an island each time.
- Low flutter with block press
- Mason twist
- more flutter with block press
- crunches with legs straight at 6 inches (jethro taught us that this week and it's not fun)
Moleskin:
- Thanks all for coming out, FNG Erik and 2 Kotters
- Zuul, Swing State, Kosar and Hasselhoff, thanks for coming out and supporting the new AO and making sure it wasn't just me and one FNG!
- Zuul at one point said, "I thought this was supposed to be FNG Friendly"….i guess maybe it wasn't quite Friendly but the sweat was worth it
- Mad respect to Zuul at 60 "RESPECT RESPECT"
- You all push me every week, thanks for all F3 does for so many people!
See you next week at The Hangover.
BamBam