NH Heart Walk

As you may or may not know, I had open heart surgery 30 years ago so fundraisers like this are near and dear to my heart (see what I did there?!?!)

There are 1 and 3 mile options, so just about everyone can do it!  Click the picture to register!
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Triathlon Training Team

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Sprint triathlons are a great introduction to the sport of triathlon.  Sprint triathlons are three events (swim/bike/run) done in short, manageable distances that just about bootcamplogo_finaleveryone can complete.

Fun Intelligent Training and Jeremy’s Boot Camp have collaborated to put together a fun 10 week training program to get you ready for a sprint triathlon, whether it is your first or if you just want an awesome group of people to train with.

Participants will be issued a training plan that will take approximately 4-5 hours a week geared toward a beginner trainee, as well as a weekly training session with coaches to develop the skills necessary to successfully complete the Nashua Sprint Triathlon on June 12th.

To test your preparedness for race day, a mock triathlon based out of Clough Pond in Loudon will be held the week prior to the event.  In addition to skill development, participants will receive advice on what to bring, pack, how to plan, etc.  There will be ongoing support, accountability and encouragement provided throughout the 10 weeks including on race day.

Event and Date:download

Greater Nashua Sprint Triathlon 6/12/16

http://www.nashuatri.com/
Event held in Merrimack.

Events and Distances:

Swim: 0.3 miles – Lake Naticook

Bike: 9.6 miles

Run: 3.1 miles (5k)

Price and what is included:

$199 – Race day registration included

  • Race Registration
  • 10 week training calendar
  • Weekly meetings: check in, biking, and running sessions
  • 1 hr pool rental and swim lesson
  • Mock Sprint Triathlon

$119 – W/o race day registration

  • 10 week training calendar
  • Weekly meetings: check in, biking, and running sessions
  • 1 hr pool rental to practice swim skills
  • Mock Sprint Triathlon

Start Date and time

10 weeks beginning Tuesday 4/5/16, be ready to hit the road at 6pm.

Mock Sprint Triathlon Saturday 6/4/16 at Clough Pond in Loudon. Time TBA.

Meeting Location:

Fun Intelligent Training unless otherwise indicated.

30 Henniker St

Concord, NH 03301

Please email Info@FunIntelligentTraining.com to reserve your spot!

FIT Challenge at Market Days 2015

 

 

Big Daddy G and his ladies!

Big Daddy G and his ladies from last year’s event!

We have once again partnered with Intown Concord to put on the 2nd annual FIT Challenge at Market Days!

This year the event will be contested by teams of 2 and will be FREE to enter!

Come on down get a good sweat and have a great time!

Festive attire is encouraged as there will be prizes awarded for performance as well as team spirit!

Click the following link to download the entry form, complete, scan and email it to info@intownconcord.org

 

Registration form link: http://intownconcord.org/images/md/md15-fit-challenge.pdf2015 FIT Challenge

 

Holiday Party & Fifth Anniversary Celebration!

Come one, come all!

This year, we decided to combine our annual holiday season shindig with celebrating a rather significant milestone, our 5th anniversary! We are also making a revision to the original plans and are going to be opening the doors at 4:15 so that we can have a Patriots Playoff viewing party as well!

Holiday party 2014

This year you can look forward to and participate in

  • “Festive” attire – Ugly sweaters, Santa costumes, literally showing up with bells on… show us your holiday season colors!
  • Yankee Swap – Bring in a gift worth $10 or less and you’re in!
  • Healthy Recipe Contest – Pretty simple:  You make the food and bring it in for people to sample.  Type up the recipe and either bring copies for people to take or send it to us and we will make copies for you! Whoever gets the most votes will win a super sweet prize!  (food that is ‘good for the soul’ can be considered healthy, right?)
  • Potluck/BYOB – Whether or not you’re entered in the Recipe Contest, all are encouraged to bring something to eat, share, and/or incite a food fight with.  (as long as you’re cool with cleaning up after)
  • Games –  It wouldn’t be a FIT party without rounds of beirut, flip cup, Cards Against Humanity and, of course, cornholin’!

So save the date, tell your friends & family and prepare to get partied!

RSVP on the Facebook event page to keep up to date on announcements leading up to it!

Homecoming 2014 Wrap Up

We like to periodically put little gatherings together in order to give members a chance to get together and have a good time in a little different environment than the typical sweaty situations that we are normally in.

As always Scott, Mary and Jordyn Yates, Bridget and my family were instrumental in putting this together, but his year there was a different ring leader as Jordyn took the lead and planned everything out and even brought Tim in for some extra firepower.  She did an absolutely fantastic job and Mary seems has some competition for family party planning honors.

Party planners

Thanks to Ponylegs and the Beefcake Boys for providing the awesome live music.  If they didn’t say that it was their first time playing out in front of an audience I bet most people would ever have guessed!

Congratulations to Glen and Mackenzie for winning Homecoming King and Queen honors, although who deserved which crown is still up in the air.  I think they plan a sqauat-off to determine bragging rights!

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It wouldn’t be right if I didn’t give Honorable mentions for Gretchen, Wendy and Kelly for Really committing to the task of dressing for the occasion.  I don’t have a picture of the 3 of them, but they really brought their respective A games!

We had some heated games of corn hole throughout the night and one of the bigger games of flip cup that I’ve ever seen with people wrapped around two 8 foot tables!

2014-10-18 22.43.37

I was so happy with the amount of people tat stayed and helped with the clean up crew.  You guys made our lives so much easier and we appreciate it so very much!

2014-10-18 23.36.15

Once again than you goes out to The Office Suites for helping out with the generous use of their tables and chairs. They are working on a benefit concert that they wanted us to let you know about and we will give you guys some more info on when it is made available.

2014-10-21 11.26.06

For the facebook album with more pictures please visit this link and stay tuned for info about the next event!

 

FIT HOMECOMING 2014!

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You asked for it, so we’re making it happen. We’ll be taking it back a few years (okay, maybe more than a few for some us but it’s just a number, right?), back to the good ‘ole days of High School… which means semi-formal attire, dancing, drinking (it’ll be legal this time) and even an elected King & Queen!

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Join us on Saturday, October 18th @ 7pm for our 1st Homecoming Dance/Party!

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Gents, you will need to at least break out the nice dress pants, button down shirt and yes… even a tie!

Ladies, here’s your opportunity to show off the progress you’ve made. Do you have the dress and you’ve been waiting for the opportunity? Maybe you’ve been waiting for a reason to buy something fancy… this is it!

We’ve had people suggest decade themes (70’s, 80’s etc) for this event.  We aren’t going to stipulate but you can feel free to dress in any manner you’d like be it contemporary or otherwise considering the proximity to Halloween.

Big Daddy G and his ladies!

Big Daddy G and his ladies!

Pony Legs and the Beefcake Boys, comprised of Carly Warland, Tony P and Chris Cunha, will be supplying live entertainment for a portion of the evening and we’ll have some great playlists to keep the party going when they’ve finished!

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The event will Khans BYOB copybe BYOB and a dish to share with everyone to soak up some of your choice “B”.

We’ll have games setup to keep the fun going and we’re working on decorations currently, feel free to send suggestions to Jim or Eric.

There will be a suggested donation of $10 per individual or $15 per couple. The money collected will go toward the band, mixers, game supplies and decorations.

Details:

  • Dress spiffy and feel free to put a little historical flavor into your outfit!
  • Bring anything you would like to share for food and whatever you would like to drink.
  • Bring your HS yearbook!  How cool (or embarassing) will this be?!?!  Put a bookmark in your page with your name on it so people know who they are looking for!
  • Feel free to bring a CD/playlist of your favorite period jams!  Once the band winds down we will start spinning YOUR tunes!

ALL are welcome, feel free to bring any friends and family and spread the word!  Any former FIT members, get back in here and let’s have a great time!

Fun Intelligent Training Student Scholarship

Fun Intelligent Training is looking for four teenage athletes to sponsor to take their training and athleticism to the next level. This scholarship will grant two young men and two young women a chance to train in the greater Concord area’s best strength and conditioning program.

Fun Intelligent Training has worked with everyone from people on a journey to lose 100+ lbs all the way up to professional athletes. This scholarship is a chance for you to train with the very best and develop as an athlete and as an individual.

 

Curious what FIT can do for you? Check out what Utica record holder Mackenzie Roy has to say about us:

Athletes will be selected following our first annual scholarship try-out held October 18th (9 a.m. for women, 12 p.m. for men) and online registration must be completed by October 15th. Try-outs are free but we are limiting this to 20 participants so don’t wait to register. These try-outs are open to all high school and college athletes currently participating in interscholastic or intercollegiate sports. Applicants cannot be more than 22 years old and must live in the greater Concord area. Athletes will be taken through a series of assessments to determine their strengths and weaknesses, as well as work ethic, their ability to be coached, and attitude.

From the initial 20, four men and four women will be selected to write a 2 page essay about why they should receive the scholarship. The Fun Intelligent Training staff will use that to determine who receives the final spots.

 

Here is college freshman Katie White easily deadlifting 300+lbs

 

We look forward to seeing you. Good luck!

 

To register:

1. Follow this link https://clients.mindbodyonline.com/ASP/home.asp?studioid=13336

2. Create a profile

3. Click “events”

4. Reserve your spot

 

or call 603-715-5019

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A Day With Champions Weightlifting Seminar

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Fun Intelligent Training is happy to announce that on August 23rd we will be hosting a Weightlifting seminar with world famous Weightlifting athlete and coach, Elio Guerra of Cuba. This seminar will cover the technical aspects of the snatch and clean & jerk, error correction, and programming. A little info about the presenters:

  • Elio Guerra
    • 2009 Pan American Champion in the 85kg division
    • Hold’s a BS in sports science
    • Did his thesis on teaching youth athletes
  • “Billy” Almanzar
    • 2000 Dominican Republic National Champion in the 56kg division
    • New England Weightlifting Record Holder
  • Mackenzie Roy
    • #11 ranked Weightlifter in the US (+75kg)
    • Nationally qualified in TWO weight classes
  • Tony Pica
    • Head coach of Rumbler Weightlifting
    • coach of 4 nationally qualified athletes + 2 international athletes

The seminar will run from 9-2, and we WILL be lifting so bring your training gear. Open to all levels! Don’t miss out on this amazing opportunity. Only $149!

RSVP ON FACEBOOK! 

 

 

 

Click here to register!

 

 

Summer Events 2014

Summer is officially here in just over one week!  For us, that means lots of BBQ, adventure, community involvement and continued general awesomeness.

2014 will be no different!

Here are some of the things we are planning for the not-too-distant future which we hope you will join us for:

June 28th – Join us for a BBQ and fundraiser to help raise money to send Gunnar and Mackenzie to the 2014 USA Weightlifting Nationals.  Cornhole and Beirut tournament?  Yes please.

Twins

July 12th @ 11am – (date updated!) Evolution Rock and Fitness Intro To Climbing Day.  After class, we’re heading to Evolution Rock + Fitness for a day of climbing.  To start, you’ll get an introduction to climbing and belaying with a partner.  After that, you get a pass to climb for the rest of the day.  Your $20 fee will include all equipment rentals in addition to the intro class and day pass.

In addition to this sweet deal, we’re working on getting FIT members either an ongoing membership discount at Evo Rock.  More details to come!

July 17 & 18th – We will be returning to the Market Days Festival with a mini FIT Challenge.  It will be $40/team of 4 to enter.  Details can be found on the Facebook event page.  Or, click here to go straight to registration!

fit market days poster

July 19th – FIT will have a gang of hoodlums running the NH Renegade Playground Challenge.  There is still time to register and join the fun! Team name is FIT Renegades, wave time is 10:30 (use promo code FIT20 to save $20 on registration)

July 26th – CPR certification with John Reese.  For FIT members (hopefully that’s you) it will cost $30 and non members (hopefully that isn’t you) will pay $50.  Your certification card IS included in the fee, which is awesome.

CPR

July 27th – Nutrition Seminar with Jim Eaton.  Our old friend will be back in town offering up his expertise on how wholesome food choices can improve your life.  Please click here for more info!

Jim Eaton

August 7th-10th –  This year’s FIT Summer Adventure is going to be a humdinger and a half.  Check out the blog post for the full schedule.

August 23rd – A Day With Champions Weightlifting Seminar.  We’ll be hosting our first Weightlifting seminar!  This will have something for everyone, so don’t miss out!  RSVP on Facebook here, and register here.

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TBD – Gunstock Treetop Adventure.  Again, this one is dependent on how much interest there is from YOU.

TBD – Group hikes.  Who would be interested?  Shoot us a post on the Facebook page and we will work to set up some dates!

Renegade

Fun Intelligent Training has had a great showing at both of the previous Renegade Playground Challenge events.

I believe we were the biggest team at both and our members have had great success including Hannah winning the women’s overall last fall!

If you are interested in the adventure race concept this is the one to start with.  It is +/- 5k (3.2 miles) and most of the obstacles are such that most people will be able to complete them.  You can always go around if you have difficulty with one and there is no penalty for doing so.

The picture below is of Vanessa, Courtney and Christina after they finished the course last year.

Registration Info:

1.Please Click Here to register
2. Select Join a Team
3. Select Fun Intelligent Training and follow the prompts to register.

 

Remember, if you use the code Loudon15 you will get $15 off your registration price!

Many of us are registered for the 10am wave.  The early time slots fill up fast, so hurry up and register asap to reserve your time slot and get the lower early bird rate!

If you missed it above, CLICK HERE to register!

Select Join a Team
Select Fun Intelligent Training and follow the prompts to register.

Use the code Loudon15 and you will get $15 off your registration price!

JDRF Donation

Thank you all for helping with this event!  We were fortunate enough to raise $4000 for the Juvenile Diabetes Research Foundation!

Below is a picture of Matt and I delivering the check to the JDRF officials.

Thanks again for all of your support in helping this great cause!

A special thanks to our Sponsors:

R.C. Brayshaw and Company

Renegade Playground Challenge

Matt Forrest Voiceworks

The Red Blazer

The Green Martini

Taylor Rental

Sunsweet

Live for the Moment Photography

Chrome Salon

Envision Photography

Lallypops Photography

 The Beauty Lounge

Just Be

Alan’s Restaurant 

Intuitive Touch Massage Therapy

Matt Garofalo

 Hermanos

Technical Needs

WildTree by Michelle LeClair

Central NH Animal Care

Maria and Warren

Frekey’s Dairy Freeze

Margaritas

Tom and Debbie Marsh

True Brew Barista

Flora’s Salon

Shaws

The Bike Cooperative 

Joe Kings Shoe Shop

IHB Baseball Camps

February Member Contest!

Our fundraising concert to benefit the Juvenile Diabetes Research Foundation on February 18th is shaping up to be our biggest event yet.

With live music, a silent auction, food and more that is supporting a great cause, this is one event you don’t want to miss.

The February contest is a challenge to see who can sell the most tickets.

The winner will receive next month free and a free massage at Intuitive Touch Massage Therapy and Bodywork!  The tickets are $25 a piece or two for $40. Please see the front desk for more information.

 

An Evening of Music to Benefit Childhood Diabetes

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Please email Eric@FunIntelligentTraining.com if you would like a poster to hang or if you can help by distributing any of the other documents in this post.

 

Tickets: Are $25 each or 2 for $40.  You can purchase tickets via cash, check or credit/debit card at FIT.

We will also have some members selling tickets and those are cash or check sales.

Please sign up to purchase tickets.  

 

Click here to listen to the Radio ad we are working on getting aired

Special thanks to Matt Forrest for the voice work.

Donations: We are still looking for donors and even if someone can’t meet the $250 minimum to qualify for a Gold Record, all donations for the Silent Auction are welcome and will be credited in the event program and in the credits of the documentary!

Sponsors:

R.C. Brayshaw and Company

Renegade Playground Challenge

Matt Forrest Voiceworks

The Red Blazer

The Green Martini

Taylor Rental

Sunsweet

Live for the Moment Photography

Chrome Salon

Envision Photography

Lallypops Photography

 The Beauty Lounge

Just Be

Alan’s Restaurant 

Intuitive Touch Massage Therapy

Matt Garofalo

 Hermanos

Technical Needs

WildTree by Michelle LeClair

Central NH Animal Care

Maria and Warren

Frekey’s Dairy Freeze

Margaritas

Tom and Debbie Marsh

True Brew Barista

Flora’s Salon

Shaws

The Bike Cooperative 

Joe Kings Shoe Shop

IHB Baseball Camps

Food Drive Winners

We would like to sincerely thank everyone that took part in the Friendly Kitchen Food Drive.

Your generous donations has a few added benefits:

  • You will help many people this holiday season.
  • You get to feel good about yourself!
  • A few of you get some free stuff!

The list to the left is the people that donated to the cause.  The way I selected winners was pretty simple and the following explains the basic priciple:

  • Members are numbered 1-14
  • I used a random number generator to select the winners.  Images of the selections are as follows:

 Member 1st prize: January’s membership dues and a free FIT Hoody is…Emilie Phelps!

 Member 2nd prize: half off January’s membership dues and a free FIT tee is…Kelli Monahan!

The non-member winner gets a month free and is…Eric Merriam!

Congratulations guys, and once again thank you for your generosity!

You can get a re-cap of the Food Drive HERE.

You can get more info about our next fundraising event to benefit the JRDF HERE.

Friendly Kitchen Food Drive a Success!

The Friendly Kitchen Food Drive was a success!

Thanks to the generosity of you, the amazing FIT members, we were able to gather together what must have been in excess of 200 pounds of non perishable food and related items.

We have been working diligently to help those in need over the past (almost!) 2 years with projects like The FIT Fall Festa to benefit Fred’s Fund as well as helping

The Friends Program

Concord Regional Visiting Nurses

NHTI

Bishop Brady High School

The American Cancer Society and more

(some of the thank you letters >>>>)

Well, the next fund-raising project is in the works the date has been set.  Please mark your calendars for Saturday, February 18th 2012  for

An Evening of Music at FIT to Benefit Childhood Diabetes

This will be an exceptional evening of live music, food, fun and all to benefit a great cause…and for less than you would pay for dinner and a movie!

More detailed info to come, but for now you can learn more by following this link!

An Evening of Music at FIT to Benefit Childhood Diabetes

 


Kettlebell Seminar

If you are a member you know that we use kettlebells frequently in our programming.  You would also know that kettlebells are one of the most effective tools for developing strength, power, endurance and mobility.

One of the challenges we run into is that some of our larger classes make it more difficult to coach people on the more advanced Kettlebell exercises.  We are going to change that…

We are holding a seminar that will cover some of the basic kettlebell lifts as well as offer an introduction to some more advanced exercises.

When: Saturday December 17th, 9:15-10:30 (note, this is being held in place of the normal BOOTCAMP)

Where: Fun Intelligent Training (click for directions)

How much: $20 per person, Free with 10 item donation to the FIT Friendly Kitchen Food Drive.

Requested Donations:

  • coffee (regular, not decaf or flavored)
  • hot chocolate
  • powdered beverage drinks
  • grated parmesan cheese
  • gravy
  • salad dressings
  • cream of….soups
  • baked beans
  • maple syrup
  • pancake mix
  • instant potatoes
  • canned vegetables
  • canned fruit
  • plastic silverware
  • liquid dish soap
  • sponges
  • napkins
  • paper towels

Friendly Kitchen Food Drive

Tis the season of giving.

Most of the people reading this are fortunate enough to have a roof overhead and a hot meal to look forward to on the holidays, but many are not as fortunate.  Please help us gather food donations to benefit the Friendly Kitchen this holiday season, and you can get some great goodies in return.

Non-Members:

From now–December 24th anyone that is not currently a FIT member that brings in at least 10 items from the list below will receive a voucher for 2 weeks FREE!

In addition to the 2 weeks free, we will randomly select from all of the non-member donors:

  • 1st: An additional month free
  • 2nd: An additional 2 weeks free

Members:

We will randomly select from all of the members that donate:

  • 1st: Following month Free
  • 2nd: Following month ½ price
  • 3rd: Free FIT hoodie

Additionally, on Saturday December 17th we will be offering a Kettlebell Seminar that will be open to the public.  Anyone who brings in at least 10 items of food gains free admittance.

When: Saturday December 17th, 9:15-10:30

Where: Fun Intelligent Training (click for directions)

How much: $20 per person, Free with 10 item donation.

Requested Donations:

  • coffee (regular, not decaf or flavored)
  • hot chocolate
  • powdered beverage drinks
  • grated parmesan cheese
  • gravy
  • salad dressings
  • cream of….soups
  • baked beans
  • maple syrup
  • pancake mix
  • instant potatoes
  • canned vegetables
  • canned fruit
  • plastic silverware
  • liquid dish soap
  • sponges
  • napkins
  • paper towels

FIT Fall Festa Recap

The FIT Fall Festa was a great success!  We received generous donations from many local businesses as well as FIT members and the proceeds from the ticket sales and silent auction are being donated to Fred’s Fund.

We have wrapped everything up and the total amount raised is…

$2500!!!

($2156 via the event and we added the rest to even it out).

 You can check out this link to see some of the photos of the event that were taken by

Live For the Moment Photography

We want to thank the following organizations and downright generous people for their help in making this party happen.  If you need a product or service that any of the following provide, please patronize them to help support those who helped support us.

Sweat Pants In Public: Donated their time to provide live entertainment and rock the house

Abundant Life: 1 hour massage worth $60

Donatellos: $20 gift card

Fisherville Pharmacy: $20 gift certificate

Margaritas: $30 towards two entrees

Chief’s Place: $25 gift certificate

Lucky’s Barbershop: FREE HAIRCUT! Worth $20

Envision Photography: 1 hour photo session and $25 print coupon worth $200

Just Be Clothing: $20 gift certificate

Veano’s Italian Kitchen: $20 gift certificate

Joe King’s: $25 gift card

Red River Theater: Two admissions and medium popcorn worth $25

Hannaford: Big old goodie gift bag! Worth $40

Common Man: $25 gift card

Bodyworks: 3 months martial arts classes/uniform worth $400

Alan’s Restaurant: 2 Gift cards

Kathy Tilton: 2 hand painted wine glasses

Home made chocolate

Supercuts: Mens and women’s hair products/haircut both worth $60

Duncraft: Birdfeeder and bird feed

The Meathouse for some pretty sweet swag bags!

Mike Rabbitt Enterprises for their generous donation

Community Chiropractic for discounted evaluation vouchers.

The Red Blazer:   Gift Certificate

McKenna Dance:  Two months tuition

Live for the Moment Photography:  Photo Session 

Sherry Cotton: Cake to be made

CC Tomatoes:  Gift Certificate

Maine Auto

Heidi Hillsgrove:  $25 Avon certificate

KI Technology Solutions:  (2) 1 PC tuneup or 1 hr PC tutoring

Weathervane Resturaunt:   $50 Gift Certicate

Margaritas:   Two Mexican Entrees

Constantly Pizza:  Gift Certificate

Advanced Air:  $75 EMS Card

Mary Capuano-Yates:   Handmade seasonal cards

Handmade Ceramic Coasters (3 sets)

Tabletop BBQ

Murray’s Farm:    (4) Mums

Kris Boule:  Pottery Piece

Diana Cotter: Ketel One Gift Pack

The Knifty Rabbit:           Thirty-One Cinch Sqc

Homemade Scarf & Hat

The next big event will likely be December 10, so keep that evening free to ensure you can be part of awesome times!

 

 

FIT Fall Festa

This is how we send off summer…it will be the biggest bash we have ever thrown and all proceeds will be donated to Fred’s Fund, who assists patients and families being treated at the Children’s Hospital at Dartmouth Pediatric Intensive Care Unit.

The idea came about because we have so many people that have made such amazing transformations in their body that a bunch of the girls decided that we needed to come up with an excuse for people to buy some new duds and dress up all fancy-like.

  • Gentlemen: Tie at the very least, suit if you can swing it.
  • Ladies: To be honest, I don’t think you need an explanation like the fellas do.

There is another reason for the dress code. Our good friends

***Sweat Pants in Public***

are going to be rocking all night long.

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They just wrapped recording on their first full length album, and we are going to be shooting a live music video during the party.

Everyone will be dressed all fancy-like for much of the party and then towards the end of the evening everyone will change into workout gear (sweat pants, get it?) so we will have footage of everyone dressed up as well as sportin’ sweats to use in the video as well.

Please  bring  workout gear to change  into.  Preferably a FIT shirt if you have one. 

Entrees will be provided, feel free to bring a side dish if you would like.

Tickets will be $20 per person or $30 for a couple (so bring a friend, damn-it!)  Everyone will get a goody bag with some cool swag and discounts to area businesses.

We will also have a bunch of cool prizes that will be auctioned off in a silent auction. Please let me know if you are aware of any organization willing to donate to this great cause.

Remember, all proceeds go to benefit Fred’s Fund.

FredsFund.org

http://www.facebook.com/Sweatpantsinpublic

Feel free to invite your friends on facebook by visiting this event link:

FIT Festa Event Page

Or you can share this post with your friends by using the buttons below.

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