August 22nd, 2018 By Pharaoh

6 men and YHC with his girly runner arms found their way into the gloom to strengthen their 1st and 2nd Fs

Disclaimer and discussion about F3 for our FNGs

Mosey with butt kickers, hi knees, karaoke

SSHx20 IC

Cotton Pickers x 15 IC

Mt Climbers x 20IC

mosey to the tennis courts

Tippy Toe Squats x 10 IC uppers

Tippy Toe Squats x 10 IC lowers

Dips x 20 IC

Pistol Squats x 10 each leg

Pullups with partner AMRAP

Mosey to bricks…errr nope can’t get out of tennis courts so…

1 corner 5 Burpees

Bear Crawl to 2nd corner 10 Merkins

run to 3r corner 15 Mason Twists

Bear Crawl to 4th corner 20 Mary Katherines

Escape the tennis courts and hit the bricks

Jack Webbs with Bricks (# merkin, #should press)

1 to 7

Muscle Up x 10

Jack Webbs 4 to 1

Head to softball field – partner up

P1 runs to top of hill and back 200 yards

P2 exercises

As Team:

100 Merkins, 200 Plank Jacks, 300 Curls

Mosey to the cars for BOM

Prayers for Mike who lost a sister, Wife of friend (heart attack), Cullen – young boy with tumor, Ann who has heart failure, plus all other unspoken…

Namarama where FNG Chad became “Sleepy”

 

 

The Dawg House

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