A year ago Grady convinced me to come out to F3 and Juggernaut to workout with some guys. I did not sleep well the night before (almost like when you Q). The fear of the unknown is almost always an anxious time. What I found was a group of mostly young men that embraced an old man and let him bond with them. This last year has been some of the best growth physically, mentally and spiritually. I look forward as F3 grows. In honor of the first post I decided to copy as best as I could the workout that CDC (AKA Ebola) Q’d a year ago. Ventura and Grady were present last year and did not disappoint this year for a re-run. No FNG’s and after a short disclaimer we were off.
The Thang:
SSH X 20
Standard Merkins X 10
Moutain Climbers X 20
Imperial Walkers X 10
Fazio Arm Circles X10 Reverse X10
Jog to Baseball Field…. oops sprinklers on audible other Baseball Field – Around the Horn
Start at Home Plate; bear crawl to 1st, run to fence and back to to 1st, Crab Walk to 2nd, out to fence and back Gorilla to 3rd run to fence and back, lung walk to Home.
Peoples Chair 10 count down the line; BTTW 10 count down the line
Recover on jog to rocks, pick your favorite rock and circle up
In cadence:
Curls X 10
Tri-cep Extension X 10
Shoulder Press X 10
Pass Rock to right (Glad Bi-Low was not to my left)
Repeat sequence 3 sets
Indian Run to front of park and back around Greenway to the open field
Sprint to the end of field 5 Burpees sprint back Plank until all are back
Repeat with 10 Merkins, Repeat with 20 Prisoner Squats
Jog to picnic tables:
In cadence
Irkins X 10
Dirkins X 10 (Q called Durkins which Pax did but Q did Dips)
The Dip X 10 (Pack did Dips and Q did Dirkins)
For sets 2 and 3 we were all in cink
Jog to field for Mary
In Cadence
LBC’s X 25
Heels to Heaven X 20
Box Cutter’s X 20
Homer to Marge X 20
Six inch leg hold 10 count around the circle
American Hammer X 20
Announcements – Sign up to Q for Lame Duck and everywhere else success depends on the involvement of the PAX. Check with site Q for help. Second F – The Forum on Monday at Panera at Strickland & Six Forks.
Prayer Requests – Pink Slip’s son is going in for an MRI on Monday to see if the Chemo worked, we are all anxious for this outcome. Mayhem’s sister has had some health issues and needs prayers. Dingo’s heavy heart due to the loss of a good friend.
Pink Slip took us out with grace. Thank you
Moleskin
This morning the humidity was lower and was welcomed by all. The full moon and the sun coming up was one of the little benefits we had this morning and this time of year. What a beautiful experience. The Pax did a great job of pushing through. My hat is off to all.
Last year there was 10 in the PAX this year 12 we are growing by 20%. It is an honor to lead.
