FNG-1 is Short Sale
Warm-Up
2 SSH IC
10 Arm Circles IC every which way
10 Windmills IC
20 SSH IC
20 Pull-ups OYO
The Thang
Mosey to the top of the parking lot
15 Burpees OYO
Karoke to the other side of the parking lot
20 Squats OYO
move down one row
20 lunges OYO
Karoke to the other side of the parking lot
20 Merkins OYO
move down one row
20 Carolina dry docks OYO
High knees to the other side
20 jump squats OYO
move down one spot
20 Reverse lunges OYO
Sprint to the other side
20 Merkins OYO
Quadraphelia to the other side
Mosey to the blocks
6 exercises with the blocks
1. Curls
2. trifecta
3. Bent over rows
4. Bench press with the block
5 Skull crushers
6. Over head press
The remaining PAX farmers carry two blocks to the bottom of the walkway then mosey back. Then the group rotates exercise and the next guy moseys down to the blocks and farmers carry them back up until each PAX member goes twice with the farmers carry and does each exercise twice.
mosey to the bottom of the parking lot and do quadraphelia all the way back up to the launch pad
Mary
20 LBC IC
20 Rosalita whips IC
10 scissor crunches IC each leg
1 minute of low plank
30 seconds of low plank right arm up
30 seconds of low plank left arm up
10 seconds low plank
10 seconds high plank
recover recover
Reflection
Romans 5:3-4
Not only so, but we[a] also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope.
It has been a tough week for me. My father died last week and we were burying him the day of the workout. I can't tell you how great the support has been from all my F3 brothers. I got this bible verse from Iron Horse the day my father died and it really helped every time I read it. My whole family was crying one night before the funeral and I read this verse to them and it kind of calmed all of us. I can't tell you how much it means to me and my family how you guys stepped up for us during this rough time. Thank you very much brothers
Mater