Divide and Conquer. The PAX welcomes FNG Edison as The Golden State plants another shovel on May 5th. Hangar 1.

QIC: Turnimus and Subprime

PAX: Mountie, Hammer, Bada Bing, Sweet Pea, Data, Helo, Rudy, Frijole, Turnamis, Subprime, Ice-T, Edison (FNG)

Warmup:
*Mosy around the track
*25 side straddle hops – in cadence
*25 Heismans – in cadence
*25 Standing mountain climbers – in cadence
*25 Punches (2 jabs/2 uppercuts) – in cadence

Dynamic Stretching:
*Hug yourself
*Quad stretches
*Hamstring stretches
*Butt stretches
*Big arm circles (forward/backward)
*Windmill stretches
*Lap around the track

The Thang:
Modified Shock N Awe
*10 Merkins – slow count cadence (3 count on the way down, 1 count on the way up)
*9 Merkins
*8 Merkins
.
.
.
*1 Merkin
*10 Merkins
Modified Shock N Awe
*10 Squats – slow count cadence (3 count on the way down, 1 count on the way up)
*9 Squat
*8 Squat
.
.
.
*1 Squat
*10 Squats
Modified Shock N Awe
*10 Mountain climbers – slow count cadence (3 count on the way down, 1 count on the way up)
*9 Mountain climbers
*8 Mountain climbers
.
.
.
*1 Mountain climber
*10 Mountain climbers

Find a partner and take a lap around the track
*Partner merkins – one in plank position, one does 10 merkins with feet on partner’s back – switch
Find a new partner and take a lap around the track
*Partner leg lifts – one on their six and lifts legs 20 times to their partner, one stands over the other and pushes legs back down

Find a new partner and take a lap around the track
*Kid n Play – Partners face each other and lunge forward 10 times each leg (with a high 5) – get into a rhythm and this goes smoothly – switch
Find a new partner and take a lap around the track
*Army setups – One does 50 full setups, one holds down the other’s legs – switch

 

Naked Moleskin:
Bacon wrapped hot dogs and Pliny the Elder…does it get any better. Bada Bing supplied the dogs; Turnimus and Subprime supplied the drinks to celebrate the launch of Hanger 1 on May 5th. F3 Expansion is happening in the Golden State. It is going to be hard to separate from the PAX, but it is also exciting to plant a new flag. F3 will continue to grow and we will always welcome new men. I hope to see a lot of you out in Mountain View on the 5th. Hanger 1!!
Aye!

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