Welcome FNG Frenchy

FNGs: Frenchy (Shredder’s son)

5 HIMs showed up to GP. 

WarmUp:

20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Willie Maze Haze

The Workout

Mosey to the Rock Pile. Rotate around rocks between sets.

• 3 sets of 20’s – Curls for the girls
• 3 sets of 20’s  – Overhead Overhead Tri-press
• 3 sets of 10 x 3 ct – Ground Pounders
• 3 sets of 10 x 3 ct – Trunk Twists
• 3 sets of 10 x 3 ct  – Bus Drivers
• 3 sets of 10 x 3 ct – Rutrows
• 3 sets of 10 x 3 ct – Standard Bench Press
• 2 sets of 10 x 3 ct Windshield wipers
• 10 x 3 ct 6 inches
• 10 x 3 ct ct Low Slow Flutter

PAX pair up:

2 sets of alternate weighted plank hold while other runs 30 yards

2 sets of weighted crab hold while other runs 30 yards

25 yard Bear Crawl Indians – PAX line up single file in plank hold, take turns bear crawling to front of line.

Mosey to the Wall of Pain

• 50 ct Wall Sits
• 10 x 3 ct 5ct BTWs
• 50 ct Wall Sits
• 10 x 3 ct BTWs

Mosey back to Playground for Cards of Pain: 16 exercises in total

2 sets of 10’s: Mnt Climbers, Plank Jacks, American Hammers, Rocky’s, Lunges, Merkins, Split Jacks, Dips.  Frenchy got to call Jokers so a 10 ct of Have a Nice Days were performed.

Announcements:  Christmas Party next weekend (Sign up online)

FNG naming: Frenchy got his name from 16-bit for his current acting role in the Hunch Back of Notre Dame that requires lots of kissing practice as well as his former role in Les Miserables.

Prayer Requests:  Shredder’s Sales Manager’s family with health issues, for health of HIMs doing Frosty CSAUP.

YHC took us out.