On the first morning with temperatures above 60 degrees in the gloom, YHC made the 20 minute trip out to Oak Ridge #notCanada for the Q at Cadet Lab. A gathering of both Natville & K-ville PAX welcomed 2 FNGs into the fellowship of F3. After the usual disclaimer it went a lil something like this…
Warm – O – Rama
Mosey between fields to bathhouse.
SSH x 20 IC
Merkins x 15 IC
Chinooks x 15 IC bothways.
String Rippers (aka-Cotton Pickers for you Kville folk) x 20 IC
Mosey back to parking lot
Imperial Squat Walker x 10 IC s-l-o-w c-o-u-n-t
THANG
Run parking lot at faster than jog pace. At each corner stop and do the following called exercise (1 per corner down the list):
Imperial Wallers x 20 IC
Sun gods forward x 20 IC
Sun gods backward x 20 IC
Wojo Squats x 20
Merkins x 25 OYO
Russian Twists x 20 IC
Merkins x 25 OYO
Ukrainian Twists x 20 IC
Merkins x 25 OYO
American Hammers x 20 IC
Merkins x 25 OYO
*at this point Q gave in to constant #mumblechatter for a bear crawl to the next corner. #thanksTPS
American Hammers (YHC does not remember the creative name the PAX tried to call the same exercise) x 20 IC
Jump Lunges x 20 OYO
V-Ups – 10 OYO
Jump Lunges x 20 OYO
V-ups x 20 OYO
Since each time YHC has posted at Cadet Lab they played did some exercise to music, we competed some Rocky Balboas on the curb.
Mary
LBC x 20 IC
Freddie Mercury x 20 IC
American Hammer x 20 IC
- #Superwatch showed about 2 miles covered for those wondering.
- Welcome to Mis-fire & Mayflower good to have you out. T-Claps! Mayflower is coming off knee surgery and just getting back to fitness.
- Phone somewhat failed. #willdobetternexttime
- Family workout (M’s and 2.0’s) on April 30th at the Greensboro Rainbow Dash WO
- May 21st – K-Ville is leading children’s workouts in High Point. They need more volunteers to step up to help.
- Roanoke launch this Saturday. Find a clown car the next few weeks and support this #plant.
PAX: Heisenburg, TPS, Special Ed, Matlock, Kay, Polo, FNG- Mis-fire (Scott Rumple), FNG- Mayflower (Quentin Coker), 4 others that could not be
QIC: Bodett
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