VI
QIC: Schneider
Date: 11-5-18
PAX: Pax: Sgt. Schultz, Sour Mash, Vegemite, Spicoli, Harden, Schneider
Pax: Sgt. Schultz, Sour Mash, Vegemite, Spicoli, Harden, Schneider
Warm up:
SSH in cadence x 20
Copperhead squats in cadence x 20
ISS in cadence x 20
Arm swirly things in cadence x 10 forward hold
Arm swirly things in cadence x 10 backwards hold
Overhead claps in cadence x 10 recover
Whirly with a clap in cadence x 15
Abe vigoda’s in cadence x 10 (Spicoli arrived on time at this point)
The Thing:
Mosey to upper shelter with cardboard in hand to reveal the plan.
Spin the dial and perform exercise and number that the arrows stop on.
Mary:
Freddy mercs
Partner leg push down
Peter parker
Parker peter
Mutton crunches L and R
Mosey back to parking lot to circle up.
Announcements:
Dec. 15th F3/FIA Christmas party and F3 5 year early celebration at Brookberry Farm Clubhouse 6-10
watch twitter for more info.
Schultz has the Q at Flat line tomorrow.
Schultz and Harden switch dates for TheDistillery.
Mistletoe 5k F3 team lead by Palin, check with him if interested in running.
Wobegon’s work is sponsoring a 5k in Dec. Check with him if interested.
YHC is running the Early Bird 5k in Lexington NC on Thanksgiving morning along with some of the F3 Lexington guys. Follow the link if interested. http://earlybird5k.com/
YHC took us out.
