- Post Type:
- When: 06/24/2015
- AO:
- QIC: Godfather
- FNG's:
- PAX: Godfather, Joboo, Bandit, Wink, Monk, Woody, Seacrest (TheFort), Aquaman (TheFort), Cornhole (TheFort), T-Square (FNG)
Ten men including one FNG gathered in the gloom as Godfather made his solo-debut as Q. With three visitors from @F3theFort in town, the Godfather knew he had to impress…
Warm-Up
- Side Straddle Hop (x15)
- Imperial Walker (x15)
- Prayer Squat (x15)
- Hillbillies (x15)
Pledge of Allegiance
Mosey to Covered Picnic Tables
Breakfast Table Beat Down – Start with 10 reps and mosey to the pole and back between sets, adding 10 reps for each set – 10, 20, 30
- Step-Ups (each leg)
- Dips
- Derkins
Four Corners of Mary (x30 IC)
- 1st Corner – Dolly
- 2nd Corner – Rosalita
- 3rd Corner – LBC
- 4th Corner – Flutter Kicks
Ring of Fire – Circle up in plank position. Hold plank while each man completes 5 Merkins. (Rinse/Repeat x2)
Modified Zombie Walk – Start at sideline then right complete a leg lunge, a left leg lunge, and a prayer squat. (Rinse/Repeat across the field)
Mosey to parking lot then a few more exercises until the clock runs down…
- Freddie Mercury (x20)
- Ring of Fire (Merkins x5)
- Plank (for those who like to show off, right/left arm and leg raises)
- Merkins (x5)
During COT and the Name-o-Rama, the Godfather explained the importance of leading from behind the pack when exercising. #Tclaps to Bandit for leading exercises that were IC.
– Godfather
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