Warm-o-Rama:<\/b><\/p>\n
SSH x 12 IC<\/p>\n
Imperial Walkers x 12 IC<\/p>\n
Whirley x 12 IC<\/p>\n
Abe Vagoda x 5 IC<\/p>\n
Dive bombers x 5 together but not IC<\/p>\n
Arm Swirly Things x 12 F then B<\/p>\n
Seal Claps x 12 IC<\/p>\n
Overhead Claps x 12 IC<\/p>\n
Moroccan Nightclubs x12 IC<\/p>\n
the Thang:<\/b><\/p>\n
Mosey to the Rocks<\/p>\n
Pick a small to medium rock for lots of reps. We had to spread ALL the way around the circle, so everyone had their own bubble. So I really could not hear any mumble chatter, maybe there was none?<\/p>\n
Each of the following groups of exercise start with 12 reps each\u00a0<\/span><\/p>\n Curls, Overhead press, Skull crushers, Upright row, Bent over rows<\/p>\n repeat decrease by one, all the way down to 1<\/p>\n Each of the following groups of exercise start with 12 reps each\u00a0<\/span><\/p>\n Goblet squat, Right leg forward lunge, left leg forward lunge, jump squat, calf raise<\/p>\n repeat decrease by one, all the way down to 1<\/p>\n Each of the following groups of exercise start with 12 reps each\u00a0<\/span><\/p>\n LBC w\/rock, Pickle pounders, American Hammer w\/rock, Peter parkers, Heals to heaven<\/p>\n repeat decrease by one, all the way down to 1<\/p>\n Some finished, some did not quite make it all the way.<\/p>\n It was a big group I feel very honored to have so many choose to come do my work out. I hope it was sufficient.<\/p>\n Anouncements:<\/strong><\/p>\n The F3 Winston Salem Blood Drive will be On February 20th from 9:30am-2:00pm contact Splash if you want to volunteer. As Splash says \u201cDonate blood! You are not using all of it.\u201d Also join the \u201cF3 Dash Pax O B A positive workout\u201d team through the blood donor app. We currently have 9 members and are ranked 1196th, and having helped ~700 lives. Green Acres is donating tomorrow. The drive is 77 days away so if you donate in the next 21 day you will be able to donate again at the drive.\u00a0<\/span><\/p>\n Gear order for new shirt for the new AO Iron Throne will be open for 5 days.<\/p>\n