After delivering an almost perfect F3 mission statement and disclaimer – 14 PAX (Dr. Evil, Change Order, Mulligan, Deliverance, Blue Hen, Sludge, Lovie, Madoff, Boone’s Farm, Gilmore, Fortran, Kay, Pacer, Q-Flounder) moseyed over the new parking lot by the Ice Skating Rink for Warmaroma which consisted of Side Straddle Hops, Abe Vigoda’s, Seal Jacks, Seam Rippers, Chinook Squats and around of High Knees with a circle chain of Burpees.
PAX then moseyed down Mountain Street to the brick wall for
Station 1 –
1-minute balls to the wall
1-minute wall squat
25 Carolina dry docks
25 Lbc’s (ic)
Rinse & Repeat
PAX then moseyed down Mountain Street to the back-parking lot of New Bridge Bank for
Bear crawl – 20 paces
Thigh master- left leg (10 reps)
Bear crawl backwards- (20 paces)
Thigh master- right leg (10 reps)
Bear crawl sideways(right) – 20 paces
Reverse lunge – left leg (10 reps)
Bear crawl sideways-(left) – 20 paces
Reverse lunge – right leg (10 reps)
Bear crawl- 20 paces
Lateral lunges(alternating) – 10 each side
PAX then moseyed down Allen Street through parking lot of Court House and up to the Wagon Wheel courtyard for
Station 3- 7’s @ Courthouse Circle
Crab cakes (ic) & L. Dans
Merkins & Monkey Humpers (ic)
PAX then moseyed back to shelter at Harmon Park for
Station 4- 7’s @ Shelter
Step ups & Dips
Mary consisted of Cindy Crawford’s each side, Superman and American Hammers.
No Prayer concerns brought up
Announcement’s – Sign up for Sludge Fest to be held January 25th; good to see Gilmore feeling better and back out; glad to have Fortran back out with us.
Blue Hen took us out.
Thanks for the opportunity to lead such a fine group of men.