- When: 03/05/2020
- QIC: Farmer Fran
- Pax: Abu, Candy Cane, Chicken Wang, Cousin IT, Farmer Fran, Fruity Pebbles, Glow Worm (RESPECT), Ping, Scotty Moe
Warm Up
- 15 “Lax-Jax” (like SSH but arms straight up like holding a pole)
- 15 Frankensteins
- 15 Hip Gates (open and close)
- 30x KB circles
The Thang
In a last second effort to gain a spring break bod, Farmer Fran had his VQ and he triend to give the PAX a Spring Break Bod workout. The workout was divided into 3 sections of KB workouts. After each section of 4 sets, the PAX would take on a run exercise, increasing in difficultly after each section. Farmer Fran stated that when he does not workout with F3 he always has music playing through headphones or a speaker, so he provided music for the group in the gloom. A disclaimer that two of the songs contained explicit language, but if you would like to file a written complaint you could mail it to farmer fran and he would receive it in about a month. Each song had something to do with spring break, traveling, or food. Things college kids enjoy on spring break. The Playlist included:
- Airplanes -B.o.B
- Kokomo -The Beach Boys
- Hollywood’s Bleeding -Post Malone
- Cheeseburger in Paradise -Jimmy Buffett
- It’s Five O’Clock Somewhere -Alan Jackson
- Roxanne- Arizona Zervas
- Toes -Zac Brown Band
- Billy’s Got his Beer Goggles On -Neal McCoy
- Wagon Wheel- Darius Rucker
- Take What You Want -Post Malone
- Go Off- Lil Uzi Vert
- South Of The Border – Ed Sheeran
Section 1
- 15x Goblin Squats
- 15x Overhead Press
- 15X Triceps Extensions
- 15x Curls 4 the Girls
- Run: To the stoplight and touch the pole, PAX were not allowed to return to the AO until the 6 reached the pole.
Section 2
- 20x WWI w/ KB
- 20x Nascar w/KB (Arms straight out turning your KB like a steering wheel)
- 20x Russian Swings
- 20x Renegade Rows (20 reps for each arm)
- Run: The Box Drill 4x (Sprint, Shuffle, Backpedal, Plank for 6)
Section 3
- 25x KB Sumo High Pulls
- 25x KB Russian Twists
- 25x KB Figure 8 Lunges
- 25x KB Deadlifts
- Run: PIRATE DEATH MARCH (A version on an Indian run, however, before the last person in line sprints to the front, they must complete 5 burpees)
6:14:45 PAX Jailbreak to the flag.
Prayer Requests
- Candy Cane- for all the safe travels of the students leaving town, and that they make smart decisions.
- Abu- Friend returning to ECU to complete his degree.
Announcements
- Storm the Stadium is this saturday, march 7th
- PAX lunch friday at Molly’s (next to the courthouse)