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

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