Today was FNG/Kotter day at Talon. PAX were encouraged to bring an FNG or EH a Kotter and we had 3 FNGs join us.

Disclaimer was given.

Warm-Up

SSH x 20
Little Baby Arm Circles x 20 forwards and reverse
Cut the grass x 20
Imperial Walkers x 20
OH Claps x 20
Front claps x 20
Merkins IC x 10

Tabata work – 1:00 work; 20 second rest

Mountain Climbers
Squats
Freddie Mercuries
Merkins
Monkey Humpers
Flutter Kicks
SSH
Forward lunges
Gaspumpers
Raise the roof
LBC
Reverse lunges
Superman hold
Al Gore
Leg Raises

Partner up and mosey to the coupon pile, secure one coupon for each pair, and mosey to the sideline of the football field.

DORA (using width of the football field)

1st Set
100 squats – body weight of goblet
200 curls
300 little baby crunches
PAX 2 moseys back and forth while PAX 1 does work.
When set is complete, both PAX bearcrawl the width and mosey back.

Set 2

100 OH press
200 merkins
300 flutter kicks
PAX 2 moseys back and forth while PAX 1 does work.
When set is complete, both PAX bearcrawl the width and mosey back.

Recover was called before anyone got through the second set. Blocks were returned.

COT

Announcements
Hemophilia run starts at 10
Howards for breakfast
APFT – end of November

Prayer Requests

2C
Goose
Blu’s dad

NMS

YHC shared Provers 27:17, “As iron sharpens iron, so one person sharpens another.” This verse is very fitting for F3Greenwood in the opinion of YHC. YHC shared that the workouts are the hard part, but the 2ndF is why we all keep coming back. To have men to do life together. To walk alongside during the valleys and the mountaintops. This is why we all keep coming back.
Great to see 3 FNGs out there. Hope to see them again.

Until next time,

BenGay