It was a 35-degree no-nonsense kind of morning.  Brown Noser was ready for payback to the PAX that named him… After a short disclaimer and recounting the F3 Mission, he began with…

WARM O RAMA

  • Side Straddle Hops x20 IC
  • Sun Gods (Forward & Reverse) x15 IC each way
  • YTW’s X10 IC
  • Imperial Walkers X20 IC
  • Windmill x10 IC

THE THANG

Round 1

  • Merkins – 1 minute
  • Plank – 1 minute
  • Peter Parker – 1 minute
  • Back Plank – 1 minute
  • Plank Jacks – 1 minute
  • 10 burpees then 20 reps of ab exercise (LBC’s) called out by PAX (Huffy)

Round 2

  • Squats w/ Weight – 1 minute
  • Curls – 1 minute
  • Tricep Kick-Back / Behind Head – 1 minute
  • Thrusters – 1 minute
  • Rows – 1 minute
  • 10 burpees then 20 reps of ab exercise (LSF) called out by PAX (Sacked)

Round 3

  • Shrugs – 1 minute
  • Crossback Lunges – 1 minute
  • Lateral Raises – 1 minute
  • Monkey Humpers – 1 minute
  • Flock of Seagulls – 1 minute
  • 10 burpees then 20 reps of ab exercise (Low/High Dolly) called out by PAX (Jitterbug)

We had a few minutes to spare once Round 3 was completed, so the Pax chose and completed 2 additional exercises (Kettle Bell Swings and Tricep Extensions) for 1 minute each, rounded out by some Broga (thanks Long Time!) prior to starting Mary.

6MOM

  • Pickle Pushers x10 IC – Requested beatdown by Boone’s Farm
  • LBC x20 IC
  • Dying cockroach x20 IC
  • Low dollies x20 IC
  • American Hammer x20 IC

COT – Snookie took us out!

—

ANNOUNCEMENTS

  • 3rd F afterwards – always – Green Joes on Battleground – Join Us!
  • July 21-23 3rd Annual F3 Camp-Hike Trip.  2.0’s welcome.  Grandfather Mountain.  Details forthcoming
  • AO coordinator changing hands for Cornwallis Nightmare this Saturday – from Sacked to Butt Fumble – be there!
  • May 20 AHA heart walk – save the date
  • Apr 29 – Greensboro Pregnancy Care Center Walk For Life. Contact Jitterbug for details!
  • Looking for Q’s for the Angel of Sweat>………  Think you can “smoke the pax” without running a step???   Step up to the plate gentlemen!  Contact long time – mwatson1027@gmail.com

Thanks for the opportunity to lead!

– LongTime on behalf of “NOSER”

PAX: Brown Noser

QIC: 03/23/2017