1 FNG joined us this morning thanks to the EH from @Brick. Quick overview of F3 and the disclaimer (side note: the FNG is a court room lawyer and laughed at the thought of a verbal disclaimer holding up in court)
Warmup:
Lap around the peanut
17x low jacks
10x good mornings
10x merkins
22x mountain climbers
10x merkins
10x arm circles
5x burpees
The Thang:
An array of 8 generously sized rocks were hand picked by the Q and waiting for the group. First exercise was a CardiacLap™ around the peanut with first dibs on rock selection to the fastest pax. Rock hold over head until whole group arrived, then straight into over head press and bent over row.
Next, backwards run to the big baseballs + 5 burpees + sprint back to the rocks. Take the rocks over head for a running lap around the playground. 10x cadence count rock jacks. Then another CardiacLap, rock hold over head till all Pax arrived followed by some more overhead press.
Next: bearcrawl, backwards bunny hop and sprint to the big baseballs. 10x bigball burpees. Low toe taps to the left and to the right. Followed by high toe taps to the left and right. 10x bigball burpees, then lunge walk to the parking curbs by the fancy field. Worked the legs with some low squat ‘over-over’s and low plank hold for recovery. Return to the rock by way of half a CardiacLap. 10x rock curl and 10x rock overhead press. One more rock over head running lap around the playground. At this point the Q instructed everyone to return the rocks to the rock pile. During this process someone said “bye Buddy I hope you find your dad” In the dark @Floyd suspected it to be the FNG hence the name Mr. Narwhal (reference the Will Ferrel movie Elf). Turns out it was @Brick who said it, but it is a good name so we went with it. https://www.youtube.com/watch?v=OQ1a9LhkIoQ
One more sprint to the big balls for 10 more big ball burpees, followed by high skips to the Q’s car to hand out the sticks for Mary.
Mary: Full situp with a bar behind the head, v-holds, full situp, v-holds, flutter kicks, v-holds, full situps, LBC’s, full situps and v-hold.
COT: PSA – if you haven’t seen the Will Ferrell movie ‘Elf’, do it. Even in the middle of August.