Date: 01/05/2023

AO: Uptown Funk

Welcomed the PAX to the premier AO “the FUNK,” and appreciated their appearance as the temperature was below freezing. Introduced myself to the salty vets, again thanking them for showing up!

Mission: 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.

Warm-a-Rama: Side straddle toe touches x15 iC, Sun Gods x10 iC (forward), Shinnocks x10 iC (forward), Sun Gods x10 iC (reverse), Shinnocks x10 iC (reverse), Mtn. climbers x15 iC, Merkins x10, Side straddle hops x20 iC.

Mosey 2 toward Lebruer Park hanging a left to enter the library parking deck into level 2.

Thang #1: beginning at level 2: Burpees 10, OYO. Once complete assume the plank position awaiting the 6. Merkin on QiC x1. Mosey up the stairwell toward the entrance to level 3. Beginning at level 3: Merkins  x20, OYO. Once complete assume the plank position awaiting the 6. Merkins on QiC x2. Mosey up the stairwell toward the entrance to level 4. Beginning at level 4: Squats x20, OYO. Once complete assume the plank position awaiting the 6. Merkins on QiC x3. Mosey up the stairwell toward the entrance to level 5. Beginning at level 5: Box cutters x40 iC, OYO. Once complete assume the plank position awaiting the 6. Merkin on QiC x5 (it’s the 5th of January, come on!) Mosey back down the stairwell and out the same way we came to continue toward Lebruer Park’s open amphitheater.

Thang #2: Q explained there are two stations: Station One at the end of the open area near the restaurants and Station Two at the opposite end. 3 man grinder (a perfect 6 six-pack). Do one exercise per visit as you return to each of the stations do the next exercise. All exercises are AMRAP. EXERCISES at Station One: Lunges, Merkins, WW2 Sit-ups. Station Two: Alt. V-ups, Copperhead Squats, Shoulder Taps. RINSE and REPEAT until OMAHA! Partners were made and grinding was legit. Mumble chatter was ON! The heat was conducted all around the park! A good 2 rounds were completed until OMAHA! PAX collected and did a mosey back to the shovel flag; a warm route through the parking deck!

Once back at the shovel flag a Greensboro City Worker was there, PAX greeted him and joked about how cold it was to which he stated, “I’m Russian,” with a smile. Okay, he had the better joke plus a drone overhead!  QiC began the finale of the beatdown with overhead drone coverage!

6MOM: Heel Touches x15 iC, E2K x10 iC (each side), Low Dollies x15 iC, Heels-2-Heaven x10, and American Hammers x20 iC. I appreciate the opportunity to keep you warm!

Name-O-Rama: Explosian, Hermey, Saban, Buttons (RESPECT), P-O-E-H-L-E-R, and ya boy FloJo on the QiC  

COT: Announcement

Prayer led by Explosion(ask PAX to take a knee).

“Leave no man behind, but leave no man where you find him!” 

God Bless,

Dale Slaughter, 44, FloJo 

#SYITG