AO: Arise

Date: 8/11/2020

PAX: City Slicker, Terminator, Nancy, Jon Cox Coastin,’ Guiding Light, Bruce Lee, Pacer, Nancy, Root, Nomax, Amphibious, Tesla, Paula Dean, SlumLord, Ozone, Utters, and FloJo (Q)

Mission: F3 stands for Fitness, Fellowship, and Faith. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Disclaimer: I am not a Professional, You VS You, these are merely suggestions.

Mosey: First Bank

Warm-O-Rama: Sun Gods(forward x10 IC/Backward x10IC) , Shanucks (forward x10 IC/Backward x10 IC), Hillbillies(x15 IC), Toy Soldiers (x10 IC), Windmills (x10 IC), Pull legs back (x10 Cnt each leg)

Mosey: Greensboro College – stairs

The Thang: 12 “Classes/Courses/Stations” each adding gradual difficulty up the main walk way toward the fountain.

Modified and split group – Da “Teachers’ Pets” started at Class #12 and worked down. Q worked with this group.

#1: Merkins x 10, #2: Squats x15, #3: LBC’s x20, #4: Alt. Shoulders Taps x10 “Bear crawl 2 next class”, #5: Copperhead Squats x15 “Duck walk 2 next class”, #6: Box Cutters x20 “Crab walk 2 next class”, ##7: Plank Jacks w/ Merkins x10 “Alligator walk 2 next class,” #8: Monkey Humpers x15 “Frog jump 2 next class,” #9: Freddie Mercuries x20 “High knees 2 next class,” #10: Mike Tyson Push-ups x10, #11: Wojo Squats x15, #12: Low Flutters x20 “Congrats” RINSE AND REPEAT – Mosey 2 1st class. The “Teacher’s Pets” Mosey to 12th class after going down to #1 class.

All continued until OMAHA!

Mosey back to FIRST BANK parking lot waiting on the 6! Counted down 10 count 4X;

INDIAN RUN BACK TO AO SITE.

NO MARY DUE TO TIME

CoT