FNG-1 is Gumbo.
Great to see Toto back out for a beatdown.
Bertha stayed after to get his daily dose of burpees. Nice work.
An honor to lead as always. Aye!!
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
10 x Cotton Pickers (IC)
15 x Toy Soldiers
Arm circles small to large, forward and backward
15 x Merkins OYO
THE THANG
Short tour around the AO this morning. All reps were OYO and all abs were 4 count, except for WWI. Follow along.
Mosey to front of gym
15 Merkin
15 Squat
15 Carolina drydocks
15 Low flutters
Mosey to the raccoon wall
15 Decline merkin
15 Money humperst
15 LBC
15 Incline merkin
Mosey to loading dock
Up, over the loading dock and then down the stairs. Repeat for 10 reps
15 Merkin
16 Lunges 1=1
15 WWI
Mosey to back of the gym
15 Merkin
15 Sumo squat
15 Low Dolly
Wall sit with 25 air press (IC)
Mosey to the DU bars
15 Wide grip rows
15 Regular grip rows
15 Underhand grip rows
Pullups AMRAMP
Mosey to the launch pad
MARY
15 x Hanoi Jane R and L
20 x LBC
Pretzel crunch (IC) x 15 Left and right
Thank you for all the support and encouragement I receive by being part of F3. I am a better person because of all of you. Aye!!!