FNG-1 is Tickle.
Warm-Up
30 SSH IC
10 IST IC
20 Monkey Humpers IC
10 Windmills IC
The Thang
Mosey to the block pile and bring them to the pull up bars
Circle up with the blocks
Rule 1
You can choose 1 of 4 exercises IC: Curls, Skull Crushers, Trifecta, Zamparini Squats.
Rule 2
The person who chooses the exercise counts cadence. (This was good practice for some)
Rule 3
After you choose the exercise and the group does it you go to the pull up bar and do pull ups until the group finishes the next exercises.
Complete two rounds so you get to do two sets of pull ups
Return blocks and mosey up to the parking lot in front of the gym.
Lt. Dan's:
10 lunges each leg x 1 squat
9 lunges each leg x 2 squats
8 lunges each leg x 3 squats
7 lunges each leg x 4 squats
and so forth
Finish at the launch pad and make our way two the bottom of the parking lot behind the cars
44's in honor of our former great President Obama
4 hand movement bear crawls then 4 hand release merkins
Repeato all the way to the top of the parking lot
Mosey to the bottom with a little time left on the clock so we did to rounds of quadrafilia to the top
MARY:
10 Sciccor crunches each leg IC
10 Pretzel crunches each leg IC
10 In and outs IC
20 LBC IC
Reflection:
No great reflection today. Sorry guys. It was a late night working on the Jeep. Yesterday was my 2 year anniversary in F3. Thank you guys for everything you have done for me. You probably don't even know the half of it.
M/C
The question came up is Lt. Dan's a lazy Q's exercise
Clark talks to much according to him
Boucher said he is going to count cadence everytime we do trifectas
Tickle is excited for the Murph
Great to see Puddle make it out this morning and he kicked butt
Scope has been hitting it strong for the last couple of weeks. Keep it up brother.
Thanks for letting me lead and making me better.
Mater