FNG-1 is for “Baller”, recently named and not on the website. FNG-2 is for “Pigeon” who is a visitor from F3CARPEX.
Mosey a half lap around the parking lot with high knees, butt kickers, quadriphilia and karaoke. Circle up for warmup:
SSH x15
IST x10
Toy Soldier x10 IC
Windmill (slow) x10 IC
Carrot Puller x10 IC
Merkins x10 IC (Stay in it)
Mountain Climbersx10 IC
Head to the track for Indian Run (1 line)
Back of line drops off for 5 merkins (single count), runs to the front, back of line drops for exercise…continue until all PAX complete exercise. Worked perfectly for 1 lap.
Continue pattern but with air squatsx5 which equaled another lap. Circled up on end of track for:
Merkins x10 IC
low leg flutter x 15 IC
WWII x10 IC
Another Indian run lap around the track with lunge walks with back of line drops x3 each leg
Head back to shelter for dipsx20 IC, merkinsx15 IC, dipsx10 IC, merkinsx5 IC
Find a spot on the wall for People's Chair for 20 seconds
Touch dem heelsx10 IC
Hold for another 20 seconds
Air pressx10 IC
Recover and head back to the track for one more Indian run lap with 3x burpees as the exercise.
Everyone grab a rock (I think Rooter thought I said grab a boulder):
- Low curlsx10 IC
- High curlsx10 IC
- Full curlsx10 IC
- Overhead pressx10 IC
- Skull crusherx10 IC
- Merkins with one hand on rockx5 IC (each arm)
Return rocks and circle up for mary:
- Jenny called LBCx20 IC
- Snake Eyes called Shoulder Touch Merkinsx15 IC
- Blinky called Knees to Elbows (kinda like a Peter Parker, but you bring your knee to your opposite elbow) x10 IC each side
- Baller took us out with air squats x15 IC
Moleskin:
Great morning and thankfully the rain cooperated and held until the COT. We had a visitor from f3 CARPEX (Cary-Apex). Welcome to f3 LKN and glad you came out this morning. Solid work by everyone and thanks Lawndart for pushing to get me on the calendar for Fallout. Looking forward to doing it again.
-Vandelay