Thankfully I had the opportunity to celebrate my milestone birthday with my brothers in the gloom.  I took on the challenge to Q the full hour – which now feels like a marathon after successive weeks of split Qs – and to enable the PAX to appreciate that we are all fortunate enough to come together and bond.  As has been said at F3 events, there will be a day when each individual will not have it in them to complete the workouts – but today is not that day.

The thang:

  • Short jog around the fields, the circle up for a warm up
    • SSH x 20
    • Good morning x 10
    • Imperial Walker x 10
    • Leg elevated Merkin x 10
    • Windmill x 10
    • Leg elevated Merkin (other leg) x 10
  • Mosey to the bus drop off circle at the side of the school.  PAX makes one loop but by only using the movements of a bear crawl or crab walk.  Once the PAX completed, then it was a short mosey to the kid’s playsets
  • Start on the low wall for:
    • Hip ups x 20
    • Elevated Mountain Climbers x 10
  • Conduct a modified cross-fit Cindy workout for 10 minutes total time.  The PAX split up and rotated at their pace through these three exercises:
    • Back rows (using straps provided by the Q) x 7
    • Derkins docks x10
    • Squats x15
    • Approximately 8 rounds were completed.
  • After 10 minutes, repeat the hip ups and elevated mountain climbers
  • Indian Run to the parking lot by the Urgent Care (no one had to stop into urgent care, which is always a plus).
    • Hand release Merkins x 10
    • Reverse LBC x 10
  • Hill sprints!
    • PAX performed 6 rounds of running to the top of the hill, 5 star jumps, carefully making their way back down
    • Repeat of the hand release merkins and reverse LBCs
  • Indian run back to the front of the school.  Stop at the large planter, find a spot on the wall
    • Alternating Step ups x20
    • Dips x 15
    • Repeato 1 time
  • Mosey back to the play field for mary
    • Flutter kicks x 20
    • T arm raises x 10
    • Repeato
    • Finish off with Jack Webbs building up to 8 merkins and 32 arm raises

Circle of Trust:

  • Announcements: next pre-GORUCK will be next Saturday in Raleigh from 9 to 1:00ish.  Triangle GORUCK had a few drops so if your on the fence, come out next Saturday for a trial and consider signing up for the main event.
  • FIA 1 year anniversary will be Oct 10.  Spread the word to any other ladies who may be interested in coming out.
  • Other announcements – see Kanye’s weekly email

Prayer requests were shared and Spurrier took us out

Aye!

 

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