FNG-1 is Primus. No longer an FNG, but not set up on F3 LKN.
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
10 x Monkey Humpers (IC)
10 x Cotton Pickers (IC)
10 x Toy Soldiers
Arm circles small to large, forward and backward
THE THANG
10 x American KB swings OYO
20 x KB snatch (10 right, 10 left) OYO–kb swing to zamparini in one motion
40 x Shoulder press (10 right, 10 left, 10 right, 10 left) OYO
15 x Regular grip curls- both arms together OYO
6 x KB lateral Merkins OYO
15 x Overhand grip curls- both arms together OYO
6 x KB lateral Merkins OYO
15 x Squatting regular grip curls OYO
6 x KB lateral Merkins
15 x Trifecta OYO
20 x Lying pullover press OYO
40 x Lying chest press (10 right, 10 left, 10 right, 10 left, 10) OYO
20 x Lying skull crushers OYO
Farmer’s Carry around the Flagpole
Repeato— two rounds completed, minus the Trifectas on round two.
MARY
LBC (IC) x 15
Low flutter (IC) x 15
Pretzel crunch (IC) x 15 Left and right
Low Dolly (IC) x 15
Psalm 91: 14-16 “Soldier’s Psalm/Soldier’s Prayer
Because he has loved Me, I will bring him out of trouble. I will set him in a safe place on high, because he has known My name. He will call upon Me, and I will answer him. I will be with him in trouble. I will take him out of trouble and honor him. I will please him with a long life. And I will show him My saving power.
Talks about God’s love, strength, presence and guidance in bad times, such as war and other personal challenges.
Name-a-rama and prayer out.
Thanks for posting in the wet, cold rain and allowing me to lead.
Mater and Strudel are animals getting in a wet standard before Bellz.
Great to see some SVU guys post for Bellz today. Hope a trend is developing. Nice work Dandelion and Strudel.
Boucher crushes it as usual.
Primus shows us the benefits of using a dumbbell as an alternate to the standard KB.
I am not sure if Crabby Patty, Strudel and Twinkle are building a nuclear plant or a wast treatment plant, but either way they know how to wire it for electricity.