FNGs EVERYWHERE!

FNGs EVERYWHERE!

Shovel Flag Planted, 18 men in the gloom ready for the pain.. 5 FNGs unaware yet eager to share the pain.

The Thang:

Warm Up-

Jog to soccer field circle up for a little  Cadence:

• Imperial Walker x 25
• Mirkins x 25
• LBCs x 25
• Burpees x 15
• Prison Squats x 25
• Mountain Climbers x 25

Jog to Picnic Table and Pavilion

• Step-ups x20 each leg
• Decline Mirkins x20
• Jump-Ups x20
• Dips x20
• Peoples Chair (25 count, right leg up switch left leg up)
• Balls to the Wall x 10 Upside Down Mirkins

RECOVER – REPEAT

• Step-ups x20 each leg
• Decline Mirkins x20
• Jump-Ups x20
• Dips x20
• Peoples Chair (25 count, right leg up switch left leg up)– Shoulder Raises x25

Jog to Playground – Break up into 4 groups

• Station #1: Cross-over Swing Set –
• Station #2:  Plank-Leg-In with Swing x20
• Station #3: Decline Mirkins x20
• Station #4: Pull-Ups x20

 REPEAT

• Station #1: Hanging Cross-over length of  Swing Set
• Station #2:  Plank-Leg-In with Swing x20
• Station #3: Decline Mirkins x20
• Station #4: Pull-Ups x20

Jog to Kitty-Litter (Sand Volleyball Courts)

• Partner Up- wheelbarrow (roundtrip) — Switch Partner wheelbarrow (roundtrip)
• Bear Crawl (roundtrip) 
• Crab Walk (roundtrip)

 Jog back to Shovel Flag for COT