3 FNG join the F3 Brotherhood on a lovely Friday morning – Superstar threatens to put us all to shame, so don’t grab a girlie rock…
Jog to baseball field
Warm-up x 20
* SSH
* Imperial walkers
* Good mornings
* Mountain climbers
* Nipplers
* Windmills
Charlie Hustle’s Revenge:
* bear crawl to first – 14 hand release merkins
* Gorilla to second – 14 monkey humpers
* Bear crawl to third – 14 hand release merkins
* Gorilla home – 14 monkey humpers
Plank sets
Peoples chair
Ascending testicles
Run to rock pile – partner up
* Partner 1 runs up/back; partner 2 exercise – flap jack until reach total number
* 100 Merkins
* 150 prisoner squats
* 200 LBCs
Grab a rock – 3 sets
* Rock curls
* tricep extension
* Rock press
Picnic tables x 20
* irkins
* Dips
* dirkins
Alt step ups
* irkins
* Dips
* dirkins
Alt step ups
Dry dock clock – 1:00 to 12:00.
Mary
