A Trip Down Memory Lane. Rockin’ to the 80’s.

A Trip Down Memory Lane. Rockin’ to the 80’s.

WARM UP

• Side Straddle Hop x 30
• Cotton Picker x 15
• Imperial Walker x 20
• Merkin x 15
• Mountain Climber x 20
• Plank Jack x 20

THE THANG

• Mosey to the front of the middle school parking lot
• Partner up
  • Partners run to opposite ends of the lot
    • 10 Burpees – return for 10 hand slap Merkins with partner
    • 20 squats – return for 10 hand slap Merkins with partner
    • 30 LBC’s – return for 10 hand slap Merkins with partner
    • Mosey to the front of the high school

Partner 1 runs 3 laps while partner 2 exercises (each man runs twice)

Exercises:

• Dips
• Step Ups
• Derkins
• Mosey to the front of the middle school

Split into groups of 3 (rotate all groups)

• Station 1 run a full lap
• Station 2 Superman
• Station 3 America Hammer

Grab some wall – Shoulder Presses x 50

Jail Break back to main lot

J-Lo x 10

MOLESKIN

I warned everyone ahead of time that we would be Rockin’ to the 80’s but that didn’t stop 18 fellow F3’ers from showing up and working hard.  Hollywood, for the record, a quick Google search has confirmed that Crazy Train was released in 1980 so it does in fact qualify for the 80’s playlist!  Before we started there was a lot of conversation about March Madness… with Oregon in the Final Four Duck Dad seemed to have his chest puffed out a bit more than the rest of the crew.  It was good to see everyone pushing themselves and I heard there were some elbows being thrown during the “short track racing” in front of the high school.  Rubbin’ is racin’!  A big welcome to FNG Scott who I think tried to give himself his own nickname!  After learning he is a career coach he was pictured “In a Van Down By the RIVER”!  “Foley” seemed like an appropriate nickname. We finished by reciting the Lord’s Prayer in unison.  I always enjoy the comradery and working out with such a great group of guys!

ANNOUNCEMENTS

F3 picnic April 22^nd… or maybe one week later.  More details to come.