Lucky 7 Pax fought the fartsack this past Thursday expecting a moderately-painful beatdown.  YHC sought to exceed expectations, but was hard to tell since forgot to circulate the official F3 GSO Survey Form afterwards!  What was not forgotten however was…

WARMORAMA

  • 10 BURPEE’S OYO
  • SSH
  • IMPERIAL WALKER
  • HILLBILLIES
  • TOY SOLDIER
  • MOROCCAN NIGHT CLUB

THE THANG

12 exercises circulated multiple times:

  1. CLEAN AND PRESS
  2. BENT ROW
  3. UNBALANCED MERKIN
  4. GOBLET SQUAT
  5. T-BAR ROW
  6. UPRIGHT ROW
  7. LUNGE – TWIST
  8. TABLE TOP BENCHPRESS
  9. GOOD MORNINGS
  10. PULLOVER WITH 6-INCHES HOLD
  11. CONCENTRATION CURL
  12. SHRUGS

AND WITH THAT, these exercises were repeated in 3 cycles #BecauseWeCOULD, beginning with focus on STRENGTH and ending with H.I.I.T. as follows:

  1. ROUND 1 = 50 sec exercise, 10 sec transition to the next,
  2. ROUND 2 = 30 sec exercise, 5 sec transition to the next,
  3. ROUND 3 = 10 sec exercise, BURPEE LADDER from 12 (Fan favorite?), standing 10-count transition to the next before….

The PAX shared leadership for 6MOM to finish strong:

  • FREDDIE MERCURY (SLUR)
  • MARGE-HOMER (ON TIME)
  • CINDY CRAWFORD (SACKED)
  • AMERICAN HAMMER (LONG TIME)

Announcements – sorry guys, phone glitched and cutoff announcements!  Here’s what I Remember tho

  •  @F3Pittsburgh launching SOON – YHC spreading the word as have the honor of coordinating lead for this LEAP; also will be Q for MAY 6 (CLOWNCAR IN THE WORKS !).  Mothership covering fuel, food and hotel for those interested to join me for Fri/Sat road trip.   Let me know
  • APR 29 is THE MEGA (I THINK??? _ Wilson please correct me if not…).  6 miles of PAIN – you need this.
  • May 6 will be launch of Females In Action (FIA) at Jaycee park – 815a… plenty of time to handoff the 2.0’s and #GiveItAway to our M’s to taste what we love so much about @F3Greensboro!!!!
  • OTHER STUFF I FORGOT>>> ???  Let me know!

COT – YHC took us out

You guys inspire me!!!   SYITG

PAX: SNOWFLAKE, ON TIME, SLUR, FLO, STINKY CHEESE, SACKED, LONG TIME

QIC: LONG TIME