https://open.spotify.com/user/chaseclef/playlist/08zgLlcaUYl8nvV50rfHTz
It is a period of civil war. F3 Blitz PAX, striking from a hidden base behind Carroll Middle School, have won another victory against the evil Fartsack Empire.
During the battle, Blitz spies managed to steal secret plans to the Empire’s ultimate weapon, the DEATH FART, a luxurious bed (or possibly a sofa) with enough coziness to destroy an entire F3 region.
Pursued by the Empire’s sinister agents (Darth Epoxy), Gnard Dogg races down Six Forks Road aboard the Millennium Prius, custodian of the stolen plans (and 3 kettle bells) that can save the PAX and restore fitness to F3 Raleigh…
The Thang
Warmup:
- Imperial Walkers (what else?) X 20
- Good Mornings X 15
- X-Wing Beaters X 10 Switch Hands X 10
- Figure 8’s X 10 Reverse X 10
- Around the Moon of Endor X 5 Reverse X 5
Pit of Sarlacc:
Line up along the wall behind the school, before you, you will see 5 concrete squares in line. You will advance one square a time, staying in your column, and completing a ladder set of a given exercise. Square 1: 4 reps, Square 2: 8 reps, Square 3: 12 reps, Square 4: 8 reps, Square 5: 4 reps.
Upon completing your set, run to the end of the parking lot (or choose stationary alternative exercise). First PAX back chooses (and leads, if necessary) a recover exercise (Balls to the Wall, People’s Chair, Plank, Squat Hold, etc.) Once all PAX have returned, rotate one column to the right and begin next exercise set.
Exercises
- Single-Arm Swing
- Goblet Squat
- Snatch
- Curl
- Two Handed Swing
- Tricep Extension
- Squat to High Pull
- Shoulder Press
- Standard Merkin
- One Arm Deadlift
Naked Moleskin
F3 Pax will be serving dinner at Healing Transitions on May 17th, $20.00, see website for signup (unless you’re Quagmire)
Also see website for other announcements (it’s not that hard)
State Farm reminded us not to screw up Mother’s Day. Aye!
Prayers for Orwell.
Red Dog took us out.
Roll Credits
