Jack LaLane Chair/Bench BD

AO: The Wreck

When: 01/30/2023

QIC: Sell-out

PAX (7): aflac, Blue, Donor, Matt Shields-Norm, Rooney- timlonergan, Scratch-Off


Fortyfive degree rain drizzled down and fart sacking was prominent except for seven true studs. We gathered under the wierd little round cover for the wierd little black box that does nothing. Listening to the soft wake up tunes of morning coffee jazz tunes.


Picking it up a little, we switched up to Bob Marley radio and high stepped it down the sidewalked, side hopped, swithced, dropped for mountain climbers, side straddle hops. Then mossied on down to the playground pavilion to finish with some twisted testicles and Michael Phelps plus bunny ears.

The Thang:

Taking our inspiration from Jack LaLane’s chair workout we used the bench/picknic tables. Performed “Thirties” instead of “Elevens” doing merkins and the dips. That lasted about until the 4th set of merkins. Q called audible to switch merkins to step up double count.

Switched to single count step ups and then cooled down by running up the hill for 5 burpees and run back.

Next, 15’s of Incline merkin and Freddy Mercury’s.

Next 11’s of on your tummy on top of the table Superman Flexes. Very inspiring new position! Paired with some LBCs.

Next 11’s table shrugs and power jump squats. Mosey back to flag. Somewhere in here tunes switched up to kicking mixes of pop chick tunes.



Everyone put your arms around Norm and his family. He is having a tumor removed from his spine this Wednesday. Lesson learned, don’t ignore your pains. Blue has started a white board to keep us informed of items/events on F3 Roswell calendar.

Naked-Man Moleskin:

As usual, quite the quality time in the gloom. Sorry you missed it!

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