65 with a slight breeze. What else do you need beside 45 minutes of muscles contracting & extending, elevated heart rates and too much zombie walking? I’ll lay it out for you.
WARMUP
15 IC – Side Straddle Hops – F3 rule #1 – free of charge
15 IC – Merkins – F3 rule #2 – open to all men
15 IC – LBCs – F3 rule #3 – held outdoors — rain or shine, heat or cold
15 IC – Squats – F3 rule #4 – Men who participate also lead the workout
15 IC – Peter Parker – F3 rule #5 – workouts end with a Circle of Trust
10 IC – of Don Quixotes
Q: Why did the razor cross the face?
A: To get to the other sideburn.
PLEDGE
THANG
Mosey downtown Gastonia, covering 4 blocks to the good ole Wells Fargo steps
15 IC – Dips
15 IC – Monkey Humpers
3 Steps of Deep Sea Divers.
Mosey 2 blocks over to begin our accent up South St.
30 seconds of Zombie Walk
30 seconds of Merkins
Repeat 5 Times
Q: What do u call a seagull flying over the bay?
A: A bagel.
Mosey over to the parking deck for some teamwork
Starting on the bottom floor….
Pair up
1 Pax hits LBCs for the duration
2nd Pax run to end, Bearcrawl up ramp, run across level 2, hit 5 Merkins, back down steps to partner
SWITCH
2 Rounds
Pair up
1 Pax hits Freddi Mercury for the duration
2nd Pax run to end, Bearcrawl up ramp hit 5 Bobby Hurleys, run across level 2, back down steps to partner
SWITCH
2 Rounds
Pair up
1 Pax hits Plank Jacks for the duration
2nd Pax run to end up ramp, hit 5 Bobby Hurleys, run across level 2, hit 5 burpies, back down steps to partner
SWITCH
2 Rounds
Mosey to the shiny metal tree.
30 seconds – Dips
30 seconds – Bobby Hurleys
30 seconds – Dips
30 seconds – Bobby Hurleys
Mosey to Pavillion
5 minutes of Mary is started off with Stone Colds 10 Burpie request.
Name-o-rama
COT:
Hush Puppy – Work is hectic, workload too heavy and would like assistance.
Squirt – Daughter
Bulldog – Job Interview in Savannah
Pleasure starting Friday morning with a bunch of cool dudes taking on the world.