My Bluetooth Doesn’t Work

Date: 3/25/19

QIC: Wapner


# of Pax: 21

Pax: Nancy Pants, Morpheus, The Adjuster, Enron (FNG), Pony Express, Nacho, Shark Bait (FNG), BabyBack, Gumtree, Surf ‘n’ Turf, Tinman, Dixie Chick, SOL, Special K, Mr. Kotter, Daggerboard, Seahorse, Sweatervest, Mayhem, Big Sky, Wapner

Warm-o-rama: SSH x 20 (IC), Copperhead Squat x 30, Tempo Merkins x 20

The Thang: 9 Station Rotation – Everyone picked a station to start at and the lunge station was our timer. AMRAP until the Pax lunging across the parking lot went across and back.

1) Cossack Squat Complex (Cossack squat, Regular squat, backward lunge)

2) Curl & Press

3) American Hammer

4) Side Lunge, Clean & Press

5) Merkins

6) Woodchopper

7) Lunges across parking lot

8) Tricep Extension

9) LBCs w/ or w/o coupon

COT: Just another reminder about the Ainsley’s Angels fundraiser. The F3 Cape Fear Advisory Council meeting is tonight at Brewer’s Kettle. Seahorse sent out a reminder about Tough Ruckers on Wednesday evening at HMP. 2FNGs – Enron and Shark Bait. Strong work by everyone!


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