FNG1 and FNG2 were not really FNG's but are not registered (FNG1 = Porker, FNG2 = Puss-in-boots)
Noticed upon arrival that there were very few people here this morning. The crowd looked like the usual Murph crowd so I figured we could do a Murph-lite workout (more running, pullups or something loosely resembling a pullup, mericans, and squats).
Warm-o-rama:
- SSH x 15 IC
- IST x 15 IC
- Windmill x 10 IC
- Cotton Pickers x 10 IC
- Mericans x 2 IC (we'll get more later, don't worry)
- Mountain Climbers x 15 IC
Thang 1:
- Mosey to playground
- 5 pullups OYO, 30 mericans OYO, & 30 air squats OYO
- Mosey around church and back for repeato x 3 with ascending/descending numbers (increase x 2-3 pullups, decrease other by 4-5)
- Bonus round for everyone being so eager and knocking these out quickly, 12 pullups, 15 & 15 mericans/squats
Thang 2:
- Mosey to rock pile and get a non-soccer-arm-friendly rock
- Curls x 15 IC
- Skull Crusher x 15 IC
- Military Press x 15 IC
- Loop the building and repeato x 3 (also played around a new idea I had for some late night trash TV called "Rock Swapping: Race City Nights")
- 10 penalties burpees to cover all infractions of F3 code of conduct leading up to 5:47 AM
- Run to back of church and 5 more penalty burpees to cover all remaining infractions of the F3 CoC from 5:48 thru endex, run back to AO start point for
Mary:
- Low Flutter x 15 IC (Thanks LW)
- LMFC (Little Mother F$#$er Crunches) x 10 IC (Thanks PiB)
- Low Flutter? x 15 IC (Thanks Rentacop?… not sure, was losing contact with the outer extremities after those LMFC)
- Parker Peter x 15 IC (Thanks Frosty)
- WWII x 15 OYO (Thanks Motorboat)
- Recover Recover
Moleskin:
- WB: Chicken Little
- WD: Cupcake
- Prayers for Dewey's family
- 5K coming up for Memorial Day, check slack for deets and HC