You’d never expect to have a party at Greensboro Day and have Boone’s Farm served, but for 19 faithful Fringers, that’s exactly what took place. For my VQ I chose to take a look back at my first 4 months of F3 and pay homage to a few of my favorite or most memorable exercises – see below. After slight mumblechatter on my music choice being slow (Meet Me In The Morning – Bob Dylan) we got things started.

Warmarama:

Mosey to track half lap…jail break to gate

String rippers – Ode to Bodette

Hillbillies

Sungods 7 in cadence front and back

Morocan Nightclub – Ode to Matlock

SSH

The Thang:

Curls x 15 Each Arm

Lunge and Twist with weights x 15 each direction

Sit ups with weights x 15 Individual Count

Squats x 15

Mosey to track half lap…jail break to gate

Overhead Press x 15 Each Arm

Bent Row x 15 Each Arm

LBC’s x 10 in Cadence – 30 total

Suzanne Summers Squats x 15 – Ode to Wait Time

Mosey to halfway point. Jailbreak to gate

Tricep Extension x 15 Each Arm

Straight raise 15 each arm

Merkins x 10

Squats x 15

Mosey one lap plank for 6

Curls x 15 Each Arm

Lunge and Twist x 15 each direction

Sit ups with weights x 15 Individual Count

Squats x 15

Merkins x 10

6MOM:

6 inches open hand crunches – Ode to Wilson

Right leg up left 6 inches

Left leg up right leg 6 inches

Pickle Pushers – Ode to Long Time

American hammers

Announcements:

Matlock setting up a lunch for Virus at his house this Wednesday (13th). Message him if interested so he can get a count.

Bodette socialized an event for a 5k 10k run or 50k or 100k bike on the 23rd to support Parkinson’s disease. Event is in Jamestown. 10am start time. Look for twitter announcement from Bodette.

April 16th, new AO at Kernoddle Middle hosted by TPS. 6:30am start time.

Also April 16th, Spring Bash at Hush Puppies house 11am – 5pm. Snookie is scheduled for the dunking booth.

Gilligan brings a kettlebell beatdown on Friday the 15th at Lunatic Fringe. Gilligan recommends 35lbs.

It was an honor to lead this morning. Looking forward to many more in the future.

Boones Farm

 

PAX: Wait Time, Jitterbug, Scoobie Doo, Gerth, Flapjack, Poehler, Tommy Boy, CJ, Drizzle, Matlock, Long Time, Huffy, Brown Noser, Bedbug, Double Check, Bodette, TPS, Snookie, Boone’s Farm

QIC: Boone’s Farm