FNG-1 is Squeeze
When Broke posted needing a replacement we figured he needed more time packing clothes for Friday breakfast in case he sat across from Mater again. It worked out in the end as today is a special day for YHC (See reflection)
WARMUP
Danger Zone—SSH until you hear "Danger Zone" then do a squat. 3 1/2 mins of SSH are "fun"
Randys (IC) x 15 — think Frankenstein arm flutters
Hillbillies (IC) x 15 — always a crowd pleaser
Speed Humpers — 60 secs of Monkey Humpers as fast as you got
THE THANG
Head to the Chute
Dominoes—PAX line up on the curb in plank with left arm up. One PAX drops to do a merkin and stays in plank, and all follow suit. Back to plank with right arm up and continue. Round 2 with 2 merkins and Round 3 with 3 merkins
Bucket Brigade Lunge—Reverse lunge up the chute twisting your bell over your front knee each time / forward lunge back down with the twist as well
Gorilla Complex—and we WILL be doing this one again. Had to pull a medium out of the closet this morning just to get my arms in my shirt. OYO without stopping-8 curls for the girls, 8 high pulls, 8 overhead presses, 8 skullcrushers, 8 merkins, plank for the 6—-repeato for 8 total rounds
Now we need to traverse back to the Launchpad but let's do it in an unorthodox manner
Grip, Rip, and Roll (GRRs)—on your six, bell starting on your left, lift it up over your body sitting it down on your right, roll over to a plank over you bell, continuing to where you are back on your six with the bell on your left again, repeato until you are back switching the direction you are facing halfway
MARY
Clock Pendulums (10) IC-think Sidewinder while bent at the waist with a straight back
Hernias (10) OYO- V-ups with bell on ground behind your head raising it up with each V-up
LBFCs (IC) x 10 Lil baby crunch flutter kicks
REFLECTION
So today would have been my dad's 78th birthday. Some know that I found F3 close to 5 years ago as he was ailing and owe a lot to my brothers for them during that and everything since. Now as a dad, I see all he sacrificed and did for me and only hope that I am doing the same for TK. Just give them love.
MC
-The swole was strong with the PAX today
-Four PAX tried to sway the Q on where the workout would be held but to no avail
-Shakeweight was not a fan of all the SSHs but Sparrow was clearly loving it and reminiscing of Ray Bans and volleyball. *cool*
-Scope didn't notice (for at least two revolutions) he was moving his and YHC's bell forward during the GRRs *giggle*
-Squeeze has the biggest bell of them all *tmi*
-Iron Horse has some ruck envy so I have no doubt we'll get him in an event in the near future
Always a pleasure leading and being led by you fine men,
Hefty