AO: backblasts
Q: seighaomuso
PAX: Dick Clark, Nightwalker, Shooter, Nick-To-Be-Named
FNGs: 1 Nick-To-Be-Named
COUNT: 5
WARMUP: basic round of calisthenics: 20 each of Colon, Merkens, SSH, IW, windmill.
THE THANG: a gutbuster!
#1: do each set four×: 15 each of BBSU, leg lift, American hammer, shoulder taps, then 400 m mosey.
#2: a core exercise Jack Webb: in a one to four ratio, do leg lifts, and LBC‘s. One leg lift, four LBC‘s. Two leg lifts, eight LBC‘s… up to 10 leg lifts, and 40 LBC.
MARY: Alphabet leg lifts: spell “welcome FNG! I heart F3“
ANNOUNCEMENTS: every Tuesday at Burlington waterfront, 4 PM to 8 PM, food truck Tuesday, with live music. Enjoy!
COT: thankful for meeting new guys, and what we have for F3!
