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)
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