FNG 1 is Alex who found out about F3 by reading the article in the NY Times.
We started off with a long mosey featuring butt kickers, karaoke, and high knees. Ponch lead a mutiny to perform monkey humpers 3 inches in front of two cops parked in the back of the parking lot. I will give you one guess to name the one pax who followed him. We followed that up with a long warmarama because its Monday.
Grab a block for some squats, swings, and OH press just to make sure I can still lift a cinderblock over my head.
Mosey to benches for some split squats followed by some step ups.
Mosey to the rock pile for ab work. Ukrainian twist, dot the I (where is Toxic!?), an exercise id don’t know the name of working the obliques, and WW2s.
Repeato for two laps and then we did some Mary and ended with some mobility.
Another great morning in The Isoptope. Strong work men!
Pray for Blackbeard who has been struggling with back pain and is having back surgery this week.