FNG cool down MINUS…..the FNG

50° clear

4 men posted




Jay-Z (QIC)

**Warm up

Maestro Lap

Moroccan Night Club ICx15

Grass pickers ICx15

Abe Vigodas ICx10

Willie Mays Hays

Tempo merkins ICx10

Tempo squats ICx10

Plank jacks ICx10


Mosey to stairs

2 rounds of Paula Abdul

Mosey to concession stand

Dirty hook up

One legged wall sit 45 second

Dirty hook up

One legged wall sit 45 second

Dirty hook up

Wall sit 1 minute

Mosey to Babe Ruth diamond

Run 100 yards and do 100 SSH

Back to start

Run 75 yards do 75 mountain climbers

Back to start

Run 50 yards do 50 squats

Back to start

Run 25 yards do 25 merkins

Back to start

Run 10 yards do 10 Absolution

Back to start

Mosey to monkey bars

5 pull ups and 10 swing crunches

Mosey to stairs

2 rounds stair burpees

To shelter house for 2 rounds of dip ring of fire


Pickle pounder ICx20


American Hammers ICx10

Side plank hip tap 10 each side

Heals to heaven x10 OYO

Flutter kicks ICx15

Gas Pumpers ICx10

1 minute plank hold


QIC attempted to work multiple muscle groups in order to loosen up our newest FNG. Apparently, he’s still maneuvering like a 94 year old woman. Hope to see him back Friday. Dirty Hook Up was introduced and turned into a crowd favorite. We hope to enjoy more dirty hook ups in our future.

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