12 men ignored the fart sack and showed up at Fission
2 for standard Cousin Eddie and YHC ( little late for standard)
Before warm up: Blackbeard mentioned that BelAir is coming ( He's new in town), Cobra Kai brought FNG Phil ( 2nd post ) and while YHC giving disclaimer, CK called Moses and he said I'll be there in 10 mins so YHC told pax lets mosey to the front of HT for quick warm up while waiting for BelAir.
Warm o Rama: Windmill, wait, BelAir walking towards pax. We all mosey to South Manit St. for more warm up. Stop at Mt. Zion UM Church wait for six ( Thanks to Jersey Boy) Carrot Puller, Moses found us. Imperial Storm trooper, Mosey to Litte Wood Flooring & Cabinetry wait for six Toy Soldier, SSH. Continue mosey S. Main St. We stop at Future Home of Cornelius Woods Active Adult Community, Slow Squat. mosey down hill Cornelius Woods entrance Suprise for Blackbeard retirement plan
Grab a rock for non travel (Moses did not like his rock) maybe it's too big
Dora Exercise – Partner Up and complete exercise (It was a crowd pleaser)
100 Rock Squats
P1 – Quadriphilia Up to sign stop sign, run back to P2 Flip flop
P2 – Doing Rock Squat
150 Chess Press
P1 – Quadriphilia Up to stop sign, run back to P2 Flip flop
P2 – Doing Chess Press
200 Full Curl
P1 – Quadriphilia Up to stop sign, run back to P2 Flip flop
P2 – Doing Chess Press
Return all rocks, gently per Moses
Mosey back to AO with a few pain stations
– Little Baby Crunch
– Al Gore
– Plank right and left arm up
– Downward Dog
– Shoulder Touch Merkin 10x
– Tootsie Roll Burpees 5x each side (Jersey Boy loves demonstration)
– 10x Dips at Rail road (Paparazzi aka Cobra Kai)
– 10x Mountain Climber aka Rail Climber – Macbeth suggested Merkins at rail. not when you have short arms except Moses advantage
We all made it back to AO parking lot
Mobility moment by Moses
Home to Marge with combinations Low flutter, Low dolly, Rosalita and W
Moleskine:
Welcome Phil aka SLICE. strong work brother. Get sign up F3LKN website and twitter. T-Claps to Cobra Kai for bringing FNG 2nd post. must be 12 total FNG's *clapping
Big T-Claps to Blackbeard for EHing George aka BelAir. War daddy-double respect. BB comments quadraphilia just brutal. I care about your fitness.
Hollywood is a beast as partner up
All pax was impressed pile of rocks. It was clean and shiny
War Daddy – BelAir
War Babby – Slice
Moses took us out on a prayer. Sending prayers Cobra Kai's sister, Waffle House's dad and Omega/Easy's mom.
Thank you JB and Possum for allowing me to Q.
I'm honored to lead my brothers this morning. Great workout and Awesome brothers. Thank you to all pax.
unitl next time
Titan