January 12th, 2018 By Fire Chicken

14 Pax converged for a Friday morning beat down.
Webster’s defines sticky weather as “warm and humid; muggy”
I’d say today qualifies.

Mosey to loading dock beside core lab while performing high knees, butt kickers, and karaokes (left & right)

Warm o rama
SSH x 30 IC
Mt Climbers x 20 IC
Arm circles forward & reverse

Mosey to parking deck

The Thang
Tabata with a human timer

Group performs exercise while 2 runners run stairs from ground level up to 6 (this proved to be a little bit lengthy). When they return, next exercise, next 2 runners

Exercises
Merkins
Glute bridge (lay on your back and thrust hips upward)
Close grip merk
Jump squats
Mt Climbers
Overhead lunge
Plank
Freddie Merks
Plank Merkins
Gorilla humpers
Carolina drydocks
Superman (arms back)
KGB’s
Star plank
After each set of runners ran 2x we moved to a lightning round. Runners run to 3rd floor and back.

Mosey to Mary but no time left.

Moleskin
Great turnout and effort by all pax. Concord sent a spy (Mountie) to verify our numbers. I’m proud that his report will include “large turnout” and “no mention of Concord.” Q will adjust human timer next time to shorten the length of each exercise. All chatter about Gooney will stop due to his Q and return of the flag. Also, I never knew farting was contagious, but after I let a couple slip I was joined by Rawhide and G-Vegas. Let’s just say things got a little swampy!

Remember the F3 Winter Party @ Cabarrus Brewery. Please RSVP and pay your $10 through the pay pal link. Wives are invited. This event is in our back yard so lets show up in big numbers.

Be thinking about the Blue Ridge Relay. This is a fun and challenging event, but does require a commitment to training. Believe me, you dont want to die on a mountain! We will laugh at you!

Always an honor,

Gooney

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