FNG-1 = "Out Source", not yet registered on the website.
FNG-2 = Luke from Steven's Grove. First post, welcome!
It was hot and humid, but that didn't stop 9 men from putting in hard work at The Estate. Here's roughly what went down:
LONG WARMORAMA:
- Mosey once around the parking lot with Quadraphilia, high knees, Quadraphilia with high knees! (meh, not a keeper idea), and butt kickers
- Circle up and give disclaimer. "Hair Nation", Sirius XM Channel #39, was playing in the background.
- Press Jacks x 15 IC
- 1 Burpee
- Side power lunge x 10 IC
- 2 Burpees
- Slow Windmill x 10 IC
- 3 Burpees
- IST x 15 IC
- 4 Burpees
- Soybean Farmers x 15 IC
- 5 Burpees (PAX were given a chance around this point to name the artist, to avoid Burpees. Sadly, no one could identify it was a Bon Jovi song. Sad. Sad. Sad.)
- Slow Deep Squats x 15 IC
- 6 Burpees
- Little baby arm circles (LBAC) forward x 15 IC (and keep arms at 90 degrees until told otherwise)
- Overhead claps x 15 IC
- Dirty Bird x 15 IC (downward claps)
- Air presses x 15 IC
- LBAC backwards x 15 IC, arms down
- 7 Burpees
- Mericans x 10 IC. HOLD for:
- Mountain Climbers x 15 IC. HOLD for:
- 1 minute elbow plank
The Thing: Mini Sharknado, slightly revised
- 8 Burpees
- Half a lap (200 meters)
- 9 Burpees
- Half a lap (200 meters)
- 25 Dips (single count)
- Half a lap (200 meters)
- 25 Dips
- Half a lap (200 meters)
- 25 Mericans
- Half a lap (200 meters)
- 25 Mericans
- Half a lap (200 meters)
- 25 KB Swings (we had two #35 and two #25)
- Full lap (400 meters)
- Repeato all, but with 8 then 7 Burpees and 15 reps of all of the above
Mary:
- Think we did some soybean farmers to stretch a bit
- "The W" x 10 IC
- Maybe some other ab stuff?
- Some stretching
Recover, recover. We covered 3.03 miles according to my Garmin, link below:
https://connect.garmin.com/modern/activity/1815680343
Moleskin:
- Prayers for Cheech's family and friends.
- Welcome Luke! Since he was EH'd by both DDP and Mini Me, certain we'll see him again.
- Kotters to Stay Puft, keep coming out brother! Hey, did you sell the white Kia? Don't remember seeing it.
- Out Source and Elmers, both "respects", put in some great work in the hot sun. Impressive.
- Mini Me was pushing the group today AND making sure we had the 6. He has also joined earlier for Excelsior. Thanks as always for helping out. #HIM.
- DDP keeps bringing out FNGs who are fit like him. Luke crushed it today! DDP, please don't forget about any older, less fit men you encounter…they need F3 too!
- Beast and Snake Eyes crushed it today, and kept the morale up with their hard work.
- Thank you Professor for the opportunity to lead. We missed you out there bud.
Enjoyed the 2nd F at coffeeteria after, as always. Thanks as always for the hard work.