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F3 | March 24, 2017

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New Pains New Gains at the Sweat Angel

  • When: 03-16-17
  • QIC: JITTERBUG
  • The PAX: Mark Watson: Longtime, Tom Chang: Bulldog, Luke Lorbisher: Explosion, Rob Siphers: SLUR, Alan Hunt: Slumlord(millionaire), Brandon Sams: Hoser, Michael Ambler: SACKED, Al Dula: Jitterbug


YHQ decided to pull out a few excercises from the SEAL team workout video, of which he is very fond, and found out that those new excercises x 60 or so, can create some new feel goods in the lower parts.  8 hardy souls braved one of Old Man Winter’s dying breaths to get it done in the gloom at Jaycee Park.

Here’s the story.

Warm-O-Rama

Side Straddle Hop: 20

High Jack-High Jill: 20

Wind Mills w an arm pump: 20

String Rippers: 20

Sun Gods: 20

THE THANG!

in an effort to stay warm and being a bit nervous about the Q, having never lead Sweat Angel -the premier non-running AO, YHQ kept the pace up as much as he could stand.  :)

SIDE STRADDLE SQUATS: 25(3 COUNT EXCERCISE)

CURLS: 13/ARM

LOW SLOW FLUTTERS: 25

LUNGES: 13/LEG

SHOULDER PRESS: 13/ARM

LBC’S: 25

GOBLET SQUATS W WEIGHT: 25

MERKINS: 25

WWII SITUPS W. WEIGHT: 25

CALF RAISES-REGULAR: 25

CLEAN AND PRESS: 25

HEEL TOUCHES: 25

RINSE AND REPEAT -WE GOT THROUGH 2.5X OF ABOVE.

GREAT EFFORT MEN.  I WAS PLENTY WARM BY THE END.  IN SPITE OF THE 25 DEGREE TEMPS, I HAD SOME SWEAT GOING.  WAY TO WORK!  AYE!

ANNOUNCEMENTS: ST. PATRICK’S DAY OBSTACLE COURSE ON FRIDAY 17TH., NEXT WEEK BROWN NOSER WITH THE VQ AT THIS AO, 3RD F AT GREENS JOE’S TODAY, LONG TIME ON THE Q, APR. 29 GREENSBORO PREG CARE CENTER’S WALK FOR LIFE, YHQ IS ORGANIZING AN F3 TEAM.  $40 DESIRED DONATION

SLUMLORD TOOK US OUT IN THE CIRCLE OF TRUST.  AYE!

Al Dula

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