VSF planted in Herman Park for week 3 of the F3Goldsboro launch, cool air didn’t discourage a handful committing to getting this thing done. Disclaimer given and off we went.
The Thang:
Warm up jog, circle up
C.O.P.: SSH x 12, Mountain Climbers x 12, Imperial Walkers x 12, Plank Jacks x 12, Good Mornings x 12, Merkins x 12
The Lollipop : Partner up. Partner 1 runs the road and around the fountain. Partner 2 AMRAP’s exercises. Team goal of 25 Burpees, 100 Squats, 150 Merkins
Mosey to shelter
Set of 11s with L&R Step-Ups and Dips
Mosey to soccer field, circle up
Plank-A-Rama: Shoulder Taps x 10, Nipplers x 10, Plank Jacks x 10, Chilcutt Hold x 10, Wide Grip Merkins x 10, Low Plank Hold x 10, Decliners x 10
The Beast: 5 cones, 6 Stops, 6 Reps, 6 Exercises …. Squats, LBC’s, Merkins, Monkey Humpers, Jumping Lunges & Burpees
Indian Run back to the parking lot
Mary: Dying Cockroach x 15, Rosalita x 15, Hello Dolly x 15, Fluters x 15, 6″ Leg Hold around the circle with 5 counts
COT with Prayer by Grass Pass
Naked Moleskin:
-T-claps to the work by Deliverance and Tinactin to get F3 Goldsboro off the ground, think Shaggy has the most expansion posts to date of the F3 Raleigh PAX. Good park, great core group building and lots of potential. Talk at coffeteria involved lots of questions about F3 and how to take the next steps in their growth pattern. Solid work by all, FNG’s really took to the concept. Returning PAX Slide, Pug and Ramse are keepers….I feel one of them will lead the first stand-alone Q later this month.
-The Bull is April 1, details under construction
–F3 Raleigh 5-Year Party is April 8th : Wendell Gee & Linda are the planners, lots of work going into lots of fun. Sign up is here https://docs.google.com/spreadsheets/d/1gBTL3KN_T1X2n-O4svyaEuLsqs6w5JBjcF7hxCcDC3I/edit#gid=0
-Big things are ahead for this plant, look forward to hearing how it goes next weekend.
See you in the gloom, Aye!
