Warm-O-Rama
Jog to Lower parking lot
SSH x 15ic
IST x 15ic
Long Snapper x 10ic
Toy Soldier x 10ic
Windmill x 10ic
The Thang
Mosey to corner #1- Merkins x 10ic
Mosey to corner #2- Merkins x 10ic
Mosey to corner #3- Squats x 10ic
Mosey to corner #4- Squats x 10ic
Mosey to the garden area
Step ups each leg x 15
Dips x 10ic
Incline merkis x 10ic
Peoples chair + air presses x 20ic
Jog to fire station (pick up rocks)
Curls x 10ic
Chest press x 10ic
Skull crusher x 10ic
Sumo squat x 10ic
Bent over Row x 10ic
** Repeato **
Moved over to the guard rail
Dips x 10ic
Incline merkins x 10ic
Jog to flag pole for Pledge of Allegence
Job back to garden area
Step ups each leg x 10
Dips x 10ic
Merkins x 10ic
People chair + air presses x 20ic
Jog back to starting area
Mary
LBC's x 20ic
Pretzel crunch x 10ic (L & R)
Homer to Marge / Rosalita / Low flutter (medley)
Freddie Mercury x 10ic (Riverboat)
J-Lo x 10ic (compliments of Callahan)
The Burpee (compliments of Suds)
The W x 10ic (compliments of Outlaw)
Bird Dog x 10ic (compliments ofCaesar)
Squats x 10ic (compliments ofMaverick)
"The Crunchy Frog" x 10ic (compliments of YHC)
Moleskin
Thank you Outlaw for allowing me to Q the best AO in all of Cornelius (and thank you for the coffee)
It was an awesome showing of 25 guys today. I appreciate you all coming out!.
We did have a Full Moon siting this morning! Great to have the old boy out there with us!
We need to get Bad Santa entered into the F3 system. Someone help him out!
It was nice to have several of the Davidson boys join us this morning!!!
Please keep Maverick's mom in your prayers. Also keep my buddy Marty in your prayers for the sudden loss of his son.
Einstein, Riverboat and Cousin Eddie with the 7:30 pace standard (no wonder why nobody wants to do the standard anymore :*facepalm*)
We got our 100 merkins in today (with a little extra credit ….two x 60 is what?)
Thank you to everyone for inspiring me to get up out of bed and workout…..as well as inspiring me to try to make a positive impact in this world!
Remember to sign up for the Purple Heart run on March 12th.
Also remember to support Omega and his effort to bring FNG's out and show them just how awesome F3 is……. and the postive impact it has on all of us!
If I missed anything or anyone….blame it on old age!