26 PAX (A BO and perhaps a West Wake record) showed up for round 2 of Dunphy / Burt Co Q. For background, Dunphy worked (past tense…as his last day at Highwoods ended yesterday) with me. He is a great friend and the last two days leading together have been fun.
The Cary regulars were joined by 6 PAX from the land of the light blue and 2 PAX from the epicenter of F3 Raleigh….North Hills and one FNG. Fazio did a wonderful job of taking us through the disclaimer.
Dunphy was presented with his own Danger Zone tank and donned it for the beat down.
It was a beautiful morning, low 70’s…little high on the humidity scale…and no meteors in the sky. Off we go….
Hit the pavement for a quick jog over to the Fidelity Bank Plaza for the warm-up. The Plaza was at its capacity…which is good.
The WARM UP Burt and Dunphy Q
SSH, Burpees, Plank Jacks, IW and my new fav….little man jumping jacks.
The THANG
Burt Q
Run over to the Pocket Park
Find a spot on wall
Dips x 20, Incline Merkins x 20, Dips x 20, Incline Merkins x 20
Find a spot on the nicely manicured grass
Set of Jack Webb’s to 10 Merkins with a 4x Arm’s Up Multiplier
Run over to the parking deck and the up the stairs to the top
Dunphy Q
SSH until all PAX arrive up top
Blimp Set
5 Burpees in top corner
Run to next corner; 10 Jump Lunges
Down the stairs to the bottom level, 15 Imperial Walkers
Run to the next corner; 20 Merkins
Back up the stairs to the top, 25 Plank Jacks
Bring Sally Up; Bring Sally Down Set
While music is being fumbled by BURT…some well deserved mumble chatter erupts (Callahan??)….
…Burt call a well deserved 5 Burbees OYO
Song is played….when the word UP is sung….Pike Plank; when DOWN is sung Low Plank
PAX go as long as you can and when you have to stop…move to SSH
Last PAX to stop was my man Grease Monkey followed by COCO
Lots of pain…a great set.
Resume Blimps to make our way to the bottom of the steps.
5 burpees, 10 jump lunges, 15 IW’s, 20 Merkins.
Hit the road back to the Circle with a brief stop at the little bronze statues of midgets playing instruments….
….nothing more appropriate than 20x Little Man Jumping Jacks
Back at the circle for Mary Burt and Dunphy Q
Flutters x 50 (I think) and Plank-a-Round-the-Circle 5 count.
The end.
COT
Welcome FNG Doggle.
Men…leading a workouts the past two days with Dunphy…seeing fellow Highwoods F3ers and his Chapel Hill F3 boys join us for an awesome sendoff…illustrate why F3 is so great and checks many, many boxes in a short 45 minutes. The friendships, the support, the push, the humor and the desire for each of us to make each other better is a great thing to experience. We are all better for it.
These two days were my two best days of F3….and I have had some good ones!
Can’t wait for the Dunphy guest appearance or my first trip to F3 Roanoke.
Always a pleasure to lead.
Grease Monkey took us out with his usual uplifting prayer with a special prayer for the Dunphy and Family as they make the move to Roanoke.
Burt Out.
