40 degrees, windy and rain. Overall a great workout this morning even being under the pavilion for nearly the entire workout. 7 PAX braved the wind and enjoyed the sweat and laughter that accompianied the workout. Great to see our buddy Sunshine return to F3 this morning. Hoping to see more of him in the future. Towards the end of the workout, the sun was starting to wake the day up and the gloom was in full effect. Spring is coming gentlemen. We won’t be spending the entire workout in the dark soon enough.
Warm-a-ram-a:
-Mosey laps around smaller parking loop (qty 2)
-Grass Pickers
-Abe Vigodas
-Monkey Humpers
-Hamstring Stretch
-Tricep Stretch
The Thang: SMASH
Break into 2 groups on either side of the width of the paviliion – Partners Split between both sides
4 Rounds Total of: SMASH
S – Side Shuffle from one side to the other and back
M – Mountain Climber – 12 count IC
A – Apollo Ohno’s -Speed Skater style side hops – 12 each side
S – Squerkin – Partner Merkin with Squat – 12 IC total then flapjack
H – Hillbillies – Imperial Walker but elbow touches knee on same side – 12 count
At End of 4 rounds: Girl’s Best Friend – New Exercise Demo’d by Pocahontas – 20 count
On your back, bottoms of feet together, on your elbows and raise hips in an Alabama Prom Date Style Motion. The original name given by Pocahontas when he showed it was Diamond Makers… Girl’s Best Friend seemed fitting
End With:
Balls to the Wall – 10 count down the line of PAX
Circle Burp – 15
Mary:
Dealer’s Choice: Heels to Heaven, Freddie Mercuries, Girl’s Best Friend, Side Raises, LBCs
Count-A-Rama, Name-A-Rama and CoT
Prayers: Uptown’s mortgage paid off, Pocahontas’ daughter and Kev (son-in-law) moving back to PA this weekend, next all pro dad breakfast is tomorrow morning, Mr. Brady knows a man named Peter who was diagnosed with tongue cancer