THE SCENE: Sally Sprinkles in the 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbies, 20 Chinooks IC (B), Cherry Pickers with Back Clap (not slap) IC, 10 (B) Alabama Ass kickers IC
THA-THANG:
We grabbed our coupons and mozied to the track (the long way) taking two stops along the way to do Bicep Curls w/CMU x 30, mozy…OH Press with CMU x 20, then to the track
Ass Kickers
- 15 squat thrusters, set CMU down and do 15 8 ct. Man Makers alternating to each side of CMU with a sideway hop. Follow by running a lap around the track
- 12 squat thrusters, set CMU down and do 12 8 ct. Man Makers alternating to each side of CMU with a sideway hop. Follow by side shuffle 200 yds on football field
- 9 squat thrusters, set CMU down and do 9 8 ct. Man Makers alternating to each side of CMU with a sideway hop. Follow by Bernies 200 yds on football field
- 6 squat thrusters, set CMU down and do 6 8 ct. Man Makers alternating to each side of CMU with a sideway hop. Follow by karaoke’s 200 yds on football field
- 3 squat thrusters, set CMU down and do 3 8 ct. Man Makers alternating to each side of CMU with a sideway hop. Follow by sprint 200 yds on football field (funny how most of them did not look like they were sprinting)
- Early finishers performed OH Claps x 25 IC, Morrocan Night Clubs x 20 IC
- Mozy back to AO with 2 stops along the way….5 CMU SQTS…mozy to Lifehouse….20 Upright Rows w/ CMU
- Once arrived at AO, line up for some fun CMU Crab Walkers (quite challenging, and kicking the CMU proved catastrophic for Fast-n-Easy, as his crumbled into 5 pieces adding 20 more MM’s for the lad. We all enjoyed watching the scene and then Lunged w/ CMU’s back to the AO
MARY:
Freddy Mercuries x 5 IC
My age caused me to forget to do the last 4 MM’s….
We all finished with an Ice Cold Natty Light to pound
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Discussion about perseverance….use F3 as an example to achieving what you thought you couldn’t. Push through the riff raff and get er dun
ANNOUNCEMENTS:
A-Rod back to Idaho