Great morning in the Gloom with a visitor from NC and two FNGs. After a thorough disclaimer and explanation of the 3 Fs, we were off to the Magazine/river corner of the park where we circled up for a quick warmup:
- SSHx25
- IWx25
- LSSx20
- Mountain Climber x20 / Plank Jack x20
Mosey from there to the Fly entrance for Merkin slalom. We ran up the levee, did 11 merks at the top, ran down the levee and around the light pole, then repeated increasing the merk reps in increments of 1 until we got to 15.
Jog along the levee and re-convene at the base of monkey hill. After some whining from the Pax about their delicate little hands, we did the following:
- 5 burpees, run over the hill
- 10 plank jacks, run over the hill
- Repeat 4x
We made our way back to the levee by partnering up and alternating bear crawls and sprints. Then indian run back to the Fly entrance for:
- Dying cockroach (1 min. OYO)
- Hello Dolly (1 min. OYO)
- Russian Twists x25 (IC)
- Real Freddy Mercs x25 (IC)
- Elbow Mountain Climbers x25 (IC)
- LBC x25 (IC)
Run to the Audubon statue and grab some bench (all IC):
- Dips x20
- Incline merks x20
- L Power ups x15
- R Power ups x15
- Dips x15
After a long jog back to the flag, we wrapped up with a mini-Plank-o-rama and the COT.
Welcome to FNGs Peppa and the Ponz!
-Mulligan
