FNG -1 about is 3 rivers a Stromboli recurit.
Warm-o-rama
- SSH X 20
- Pickers X 10
- IST X 15
- Slow windmill X10
- mountain climbers X 10
- Down dog with Calf stretch
- Into Pigeon each leg with tread the needle (reaching your arm under and touching shoulder to the ground)
Verbal mosey (thanks holiday) see mole skin for explanation
Jack Webs (1 Mercian + 4 air presses) double both up to 5 and then back down
Captain Thor (1 WWII sit-up + 1 Hammer Twist) up to 7
Move to conssession stand
- Praying Mantis (triceps burner) X 15
- People Chairs with air press
- Repeat
Move to rock pile on westmorland
Dora 1,2,3
- 100 shoulder Press
- 200 curls
- 300 squats
- Partner runs to sidewalk cut through
Mary
- Big Baby Crunch X 20
- air bourne mind bender (not use enough in my humble opinion)
- X and Os 5 or 6 rounds
- V up 10 each side
- 30 sec plank
- recover recover
Hot, humid, Sweaty Mole skin:
- YHC does not like to run and put a plan in place to eat some time before the tribe got restless and need to stretch their legs a little.
- Love Jersey Boys comment about buffering when doing the windmill. Some also commented that I looked like he was suck.
- After the warm-o-rama I explain my dislike for running and to be clear we were moving into the next phase of the workout. Since I explained that and we didn’t mosey….verbal mosey was invented. Again thank holiday I am sure I will use that again.
- Not a lot of chatter during Dora as expected.
- Magnus told me there were 21 for coffeeteria with 4 of those coming from Organized Labor with Hippie.
- As always a great time, get plugged into to 2nd F events to get more out of F3. Step up and lead 2nd F events as well. If you build they will come. Beer dinners, family days, shooting events, etc.