When I Dip, You Dip, We Dip

FNG-1 = Three Rivers; FNG-2 = Ponzi

14 pax made it out to the finest AO in all of Cornelius (some would say the finest AO in the entire LKN region). Many of us were feeling mighty sore after the Murph convergence, so YHC decided to keep things simple. We moseyed on over to the loading dock to breathe in the invigorating dumpster aroma. The pax were indeed awakened and ready to go. Here’s how it went…

Warm-o-Rama

• IST x 15 IC
• Windmill x 10 IC
• Carrot Puller x 10 IC
• Mobility Minute
• Mountain Climber x 15 IC

The Thang

• Australian Pull-ups Overhand grip x 10 IC
• Dips x 10 IC
• Incline Merkin x 10 IC
• Australian Pull-ups Underhand grip x 10 IC
• Dips x 10 IC
• People’s chair w/ air press x 15 IC

Mosey to the Planters

• Dips x 10 IC
• Step-ups x 20 OYO
• Incline merkin x 10 IC
• Bulgarian split squats x 10 IC (each leg)

10 count and repeato!

Mosey to Gazebo for 4 corners

At each corner we did:

• CDD x 10 IC
• Squat x 15 10 IC
• W x 30 IC OYO

Once we got back to the starting corner, we did a bonus set!

• Makhtar N’Diayes on Q’s up/down call
• Merkins x 10 IC

Mosey to Launch for Mary

• Low flutter x 20 IC
• LBC x 20 IC
• Touch dem heels x 15 IC
• Rosalita Whip x 10 IC (keeping our legs straight of course)
• Jane Fonda x 20 IC (each leg)
• Pretzel Crunch x 10 IC (each leg) courtesy of Outlaw
• Airborne Mindbender

 

Recover. Recover.

 

Moleskine

• YHC got schooled by the MQ a couple times today. Nothing gets past the Outlaw.
• Someone asked what Touch dem Heels works out. There are certain questions in life that don’t need to be asked as the answer results in doing an exercise that is less fun (see Rosalita Whip).
• Hat Trick didn’t appreciate the biscuit and egg sandwich left for him in front of his spot during Mary. There’s no pleasing some people!

 

Thank you Outlaw for the opportunity to Q! Thanks to the pax for posting! Until next time – CB