30 for 30

AO: The Wood

When: 02/13/2021


Number of Pax: 18

Pax Names: 1040EZ, 5-Putt, Binford, Boston Butt, Bunny Hill, Cyclone, Den Mother, Disco Ball, Dr. Fauci, Fish Sticks, Happy Camper, Heifer, Jellystone, Jobu, Pi 3.14, StormChaser, Trojan,

Number of FNGS: 0

FNG Names:

QIC: Tee-Ball

The BackBlast:

VQ theme was Valentine Day Massacre and it was a beautiful -4 windchill this morning with 4 inches of new snow.

Gave welcome and disclaimer

Warm-o-Rama:Motivators from 5,  hill Billies,  Abe Vigodas, Arm circles, good mornings

Thang #1. 11’s coupon curls and merkins broke up group into 2 groups 30 yards apart

Thang #2 x2.  30 for 30 ESPN

stayed in 2 groups did 30 of each exercise ran to other side 30 more.

Exercise Northside Bonnie Blairs, leg lunges, leg lefts, plank jacks, air squats, plank shoulder taps

Exercise Southside: Goblet squats, chest press, skull crushers, bent over rows, overhead presses & blockies

Merry: American Hammers, leg lifts, snow angels,  lbc’s, scissors & big boys

COT: spoke about the fellowship of F3. Talked about how Cousin Eddie introduced me to F3 and how the Respect Club at the Wood has made me stronger not just physically but also mentally and spiritually.

prayers for Vern and Pi’s relative battling 3rd bout of cancer

shout out to disco ball for 6 and site Q .

Remember to talk to site Q- he might tell you that workout is 1 hour and not 45 minutes.oops