Welcome to the Gun Show. Admission is free. Heavily slanted toward obtaining Maximum Pumpitude in preparation for Spring Break, this PAX can be recognized around town by their massive pythons, ya. Heavy arm work with some lower body and cardio thrown in for kicks, ask which way to the beach and they will point the way. A quiet PAX means hard work, and hard work makes a happy (first time) Q.
The Thang
Run to Field
Warm-ups
SSH X 25, Imperial Walkers X 20, Good Mornings X 10, Windmills X15
Run around lake to Gazebo
Jump Lunge x15 x2, Prisoner Squat x15 x2, Mericans (Regular/Stop/Diamond/Wide) x 15 ea.
Run to Picnic Shelter
Partner Curls for the Girls and Triceps with towel x10 x 3 ea.
Ircans/Mericans/Ircans x 10 ea.
Run to tennis courts and line up
Suicides forward/backpedal x2
Suicide side slide x1
Run back to Field
Mary
25 LBC’s
10 Long Slow Flutter
25 ‘Merican Hammer
Wrap up with…
Calf/Stomach/Arm Stretches
COT
Announcements:
3rd F gathering at Raleigh Brewing, March 13
F3 Dads inaugural work out March 22 9:30 Fletcher Park
Close out w/ a prayer
