A number of souls warmed up with an EC ruck in the early morning summer gloom, and Green Acres made a special road trip with FNG Coxswain. Coxswain is your guy if you are out to sea with a dashed engine an only a pair of oars. Thanks for joining, men! Coxswain, we hope to see you more often at the eagle. The Eagle is now averaging more than one FNG per month in 2018. The momentum is like that of a flywheel. The flywheel quietly and powerfully pushed us across three full cycles of pain rotations and suicides. A great jumpstart to the week.
Warmup:
Smurf Jacks x10
Burpees x2
Seal Claps x10
Burpees x4
Windmills x10
Burpees x6
Willie Mays Hayes x10
Burpees x8
Imperial Walkers x10
Burpees x10
Main Course:
Part I: Partner Pain Stations (sandbags, dumbells, rucks up to 50#, KBs)
- Farmers Carry or Bucket Carry (timer)
- Overhead Presses
- Cleans
- KB Swings
- Weighted Squats
Part II: Cardio
Sprint to first light, 20 Sumo Squats
Sprint home, 20 Sumo Squats
Sprint to far light-post, 20 Sumo Squats
Sprint home, 20 Sumo Squats
Repeato x2—swapping out the Sumos with 20 jump lunges each leg and 20 Merkins during the final round.
Mary:
Low Country Crabs x20 IC
Russian Hammers x20 IC
Upright Freddie Mercuries x20 IC
Heels to Heaven x20
Flutter Kicks x30 IC
Thanks for the keys today!
Grunge has you guys next week. SYITG
Avalanche