6 PAX: YHC, LaLoosh, Stretch, Clear, Cannoli, and FNG (Rick Flair)
Warmorama: Bat Wings- 20 forward arm circles(hold), 20 backward arm circles (hold), 20 overhead claps (hold), 20 seal claps, Cotten Pickers ICx, Merkin Wave Starting with 1 going to 5, and Copper Head Squat IC x15
Mosey to the senior center for Balls to the walls with 10 Shoulder taps each while we held.
Back to the AO for a Partner workout. All six PAX partner up for a somewhat complicated explanation of what is happening next:) The space used was a U from the parking lot around the Senior Center. The partners would always meet in the middle for a partner excerise that would rotate between Partner pushups and Partner big boy sit-ups, Five each PAX. The partners would start on opposite sides of the U. Each PAX would go back and forth from each side of the U and perform an exercise. The exercises were, stop one 5 Burpees, Run back complete 10 Lunges (5each Leg), run back 15 squats. While meeting your partner in the middle each time to rotate through the partner exercises listed above. The was a rinse and repeat. We completed 2-2/3 revolutions.
Want to give a two shout out this morning. First to our 15-year-old FNG Rick Flair. Strong work!!! Second to LaLoosh who made is second F3 post in one week. Keep up the work brother!!
Mary: LBC’s ICX25
COT: For Cannoli’s wife who is three weeks from delivering baby number four.
Announcement: Every Friday BoTime is happening and will be covering Qsource. The OAR race has started!!! Will Leland claim 1st PLACE???
Strong work Everyone. Was an honor and privilege to Q the workout today at F3 Whiteville. So grateful for F3 and the men that make it what it is.