Trying to come up with another ‘themed’ workout, this one was of divine intervention as it popped in YHC’s head during a worship set at church the previous Sunday. 11’s and sets of 10 were on deck for today. Hence my inner geek came out (after 20 years of doing IT support, it happens) with a Binary Beatdown of a workout today. 10 PAX stepped up today and cracked the code and crushed this workout today. 3 FNG’s joined us today so disclaimer and we are on our way.
WARMUP: 11101011111011100
SSH X 11
Imperial Walkers X 10
Sir Fazio Arm Circles X 10 forward X 11 reverse
Merkins X 11
Mountain Climbers X 10
Prisoner Squats X 11
Good Mornings X 10
The Thang: 1111101110101010101010101010111111111111111011
Leave field and run up to the quad.
High Knees, Butt kickers and some Karaoke do-si-doe around the parking circle along the way.
11’s – Box jumps / Dips
11’s – Step ups / Derkins
Mosey on over to the rock fountain and make a wish, Q wished for Irkins, here we go:
Irkins X 10
Wide grip Irkins X 11
Diamond Irkins X 10
Head down to the Wall o’ Balls:
Balls to Wall – standard 10 count X 10 PAX
People’s Chair – standard 11 count X 10 PAX
Sprint across field to Patterson hall and back
Balls to Wall – standard 10/11 count X 5 PAX
Trot over to Patterson Hall steps and find a partner:
P1 stairbarrow’s up to top and runs lap around Patterson while P2 Freddie Mercury’s it out.
P1 returns to Freddie Mercury’s while P2 runs around Patterson.
Bear crawl back down stairs and plank-o-rama until all PAX down.
P2 Stairbarrow’s up to top and runs lap around Patterson while P1 Plankjacks.
P2 returns to Plankjacks while P1 laps around Patterson.
Bear crawl back down stairs and plan it out until all PAX are down.
5 minutes left on the clock so we Floppy hop up the stairs and run it back to the flag.
MARY: 111010111011
LBC’s X 11
WWII’s X 10
Heels to Heaven X 10
Rosalitas X 11
Boxcutters X 10
Homer to Marge X 11
COT:
Nameorama:
Great to see regulars out today as well as 3 FNG’s (Plato, Kid Rock and Inuit). Welcome to the nation brothers!
Announcements:
F3 – Excalibur is launching in Knightdale at Station Park. Beta on July 9th and official launch July 16. Thursday workout, 545AM. Have some PAX interest as well as some FNG inquiries. Continue to get the word out!
SPARTAN sprint in September
Prayer requests for Floppy’s daughter and PCH’s recovery from some a tonsillectomy last week.
Patina took us out with class
NAKED MOLESKIN:
Strong showing today gentleman. Would’ve been an easy fartsack of a day with the heat and humidity but glad to see everyone out. A little sweat never hurt nobody. Thanks for the opportunity to lead again today.
Shoutout to Patina and Floppy for circling back and encouraging our FNG’s to finish strong which they did. Good remind to us as Q’s and brothers that no one is left behind.
Reading through 1 Peter in my quiet times and came across this passage about we as believers being living stones and we come together to build spiritual houses. Thankful for the spiritual houses I am a part of, that being my church, my small group and my F3 family. AYE!!
1 Peter 2:4-7
4 As you come to him, the living Stone—rejected by humans but chosen by God and precious to him— 5 you also, like living stones, are being built into a spiritual house[a] to be a holy priesthood, offering spiritual sacrifices acceptable to God through Jesus Christ. 6 For in Scripture it says:
“See, I lay a stone in Zion,
a chosen and precious cornerstone,
and the one who trusts in him
will never be put to shame.”[b]
7 Now to you who believe, this stone is precious.
