14 warrior emerged from the gloom to explore a soggy AO but without any rain. All are better for showing up.
The Thang:
Mosey to the lower parking lot
Disclaimer
THE Burpee
Impromptu history lesson on F3 and F3 LKN for the FNG's with forward fold and triceps stretches
SSH X 20
IST X 20
Cotton Pickers X 15
Mountain Climbers X 20
Mosey to the planters
Ladder increasing by 2 each round from 2 up to 10 with Dips in cadence, single count step ups with right leg, Decline Merkins in cadence and single count step ups with right leg (People's chair after round of 6 for one minute)
Mosey to the fire station
Teams of 3 – at fire station rock exercises AMRAP, at top of the hill AMRAP exercises, run to next station and relieve your teammate
Round 1 – Rock Curls and Mericans
Round 2 – Shoulder Press and CDD
Round 3 – Skull Crushers and LBCs
Round 4 – Sumo Squats and Low Flutters
Mosey back to HT parling lot
Rosalita X 20
Touch Dem Heels X 20
THE Burpee
Naked Man Moleskin:
1) Welcome Grant Robert Giesler (sp? – doesn't matter, he is henceforth known as Scrabble)
2) Hearty welcome also to Matt Belmont. Why is everyone getting so young all of a sudden? Look forward to a great nickname at your next post.
3) Great to see M-16 back to his old hauntung grounds – we've missed you
4) I have never spilled Merlot at a workout. Ever. I have kicked my own ass before, but my dry heaves today were the result of a large bug flying directly to the back of my throat. Awful to have such a sensitive gag reflex.
5) Looking for Q's for the remainder of the month and summer – step on up and lead the finest AO in Cornelius!
6) Kudos to Cornwallis and Swing State for bringing out the FNGs today – strong work men!
Honor and privilege to lead as always.
Aye!
Outlaw