++ STP. FNG-1 = Swiftie
Thirteen set out from the Green on a hot night in PRoD…
Warmup – Warmup stuff.
Act 1 – The Picnic @ Davidson United Methodist Church
- Grab pavers and circle around the picnic tables
- Curls x 15 IC, Skullcrushers x 15 IC, Bent over row x 15 IC, Picnic table presses (6 on one table, 7 on the other) x 15 IC. This caught the Pax by suprise…excellent.
- Repeat for a total of three sets (We did 12 IC the second time and 15 IC the third time. Only 10 though on the picnic tables – they were heavier than the ones behind Summit!)
Act 2 @ the school
- In honor of the cankerworms that as recently as two years ago were a menace around PRoD we crawled, hung and climbed…
- Part 1 – Pull-up bars
- Split the Pax in half
- Group 1 ran to the picnic tables for 15 dips
- Group 2 completed five burpee-pullups and then hung from the bars until Group 1 returned
- Switch and repeat for three sets
- Part 2 – Climbing the Wall
- All did Mason twist and H2H x 15 IC, then…
- Group 1 went to the wall and alternated between balls to the wall and people's chair while group 2 did LBC, low flutter, and hello Dolly all x 10 IC.
- Switch groups and repeat
- Part 3 – Crawling the Lot
- Line up on the side of the parking lot for a merkin shuffle
- 15 IC to the left and then back to the starting position
- Part 4 – Hanging again
- All pax on the pullup bars in a dead weight hang
- One by one we circled the pullup bars until all had gone
Back to the Green for more Mary until the bell tolled.
COT – Welcome FNG Swiftie! Good luck to Grouch tonight – go get 'em! Prayers also lifted up for Grouch's brother.
$6 pitchers at Summit to wrap up the evening.