Fartsack Conquest

To the surprise of the regular Swampers, two familiar faces emerged from the darkness hungry for an F3-style full body thrashing. One of the PAX mistook them for FNGs, but later learned that they were brothers who had succumbed to the fartsack for far too long. Rested and fresh they had conquered the fartsack on this Tuesday. They were ready for PAX re-integration. Our prayer is that they don’t relapse into the dark and tempting world of the fartsack.

Warm up

Grass pickers, side straddle hops, plank jacks, monkey Humpers, Abe Vagodas, arm circles.

THE THANG

Mosey to playground and partner up:
three sets of pull-ups and legs. Change pull ups grip each set and legs consist of Bobby Hurley’s, star jacks, jump squats

recover walking over to swings and round of mountain climbers, shoulder taps and Peter Parker’s

partner up for abs on the swing and reverse rows, two sets

mosey to pavilion for a bear crawl

balls to the wall and packs countdown

circle up for donkey kicks
backs to the wall for people’s chair with each  PAX picking and counting and exercise

mosey to other pavilion. circle up for merkins: close grip, staggered, staggered, Carolina dry docks, decline Merkins and shoulder tap merkins

mosey to shovel flag for a round of Mary

Nameorama, Countorama and Announcements: launch of Hamburg this Saturday. Fleetwood AO turns 1 and scheduled to celebrate with a Good Friday workout at the Hope Rescue Mission in Reading

Praise to have our Sicilian brethen back with us: Luigi and Capone

F3 Lehigh Valley