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
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