Gorillaz in the humidity

DATE: 6/1/18


QIC: Tiny Dancer

# of PAX: 15

PAX: Mr. T, Messi, Flounder, Pennywise, Bone Spur, Seahorse, Blade, Fire Marshall Bill, Rocky Top, Mayhem, Busted Grill, Dixie Chick, Morpheus, Ugly Stick

15 PAX came out to start their Friday off right for a tennis court circuit at HMP


Imperial Walker X 25 IC
Mountain Climber X 20 IC
Carolina Dry Docks X 10 IC


Indian Run to the tennis courts as Blade is pulling in with a shovel flag(I guess his alarm went off this morning).

Circle up for a tabata type circuit(This is your type of workout Tom Sawyer-minimal running-where were you?)
The first set is a series of four exercises 20 seconds work/10 seconds rest. 30 seconds rest after all 4 exercises are completed. Repeat for a total of 5 rounds.
Exercises are:
Squat jump
Mountain Climbers

Second set is three exercises done for 30 seconds each.
Sun A vinyasa( Niles you should have been there)
L Pulse(30 seconds each leg)
Balls to the Wall
Complete 3 rounds

Third set is a timed ladder
10/8/6/4/2 reps
Glute bridge(each leg)
Heels to heaven
6 minutes to complete – if you finish start back up the ladder

Mosey back to the AO

American Hammer IC X 20
Side plank raise IC X 10 each side


Congrats to Bob the Builder and family on birth of their 2.0 Tate.

F3 Cape Fear 4th anniversary is 6/7/18!
F2 event planned that night at Wilmington Sharks game($1 beers)
Watch for other possible F2 event to celebrate where we have come in 4 short years
I am amazed at the growth we have seen here and it continues to blow up. You guys inspire me to get better every day.
Keep giving it away!
Thanks for the opportunity to lead

Tiny Dancer



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