10 PAX decided to workoff the labor day burgers and dogs and made their way out into the muggy and 73 degree WaFo gloom. With an extra hour or so in the fartsack, PAX had some pep their step and circled up for a 1-2 punch from YHC and Floppy Disk.
WARMUP
SSH X 25
Imperial Walkers X 25
Good Mornings X 20
Sir Fazio front and back X 20
Mt. Climbers X 20
Indian run around Patterson field, over the river and through the woods to Wake Forest HS parking deck we go.
THE THANG
4 Corners, exercise X 20 in corners of HS deck with animal craw/sprint to each corner.
Badonkadonk Squats X 20
Bear crawl to Corner 2 and squat hold till PAX finish
Bronco Busters (Thanks F3-Shelby) X 20
Sprint across to Corner 3
Standard Merkin X 20
Duck walk to Corner 4 and plank till PAX finish
X’s and O’s X 20
Bear Crawl down stairs and plank
REPEATO
Run back around parking deck to ramp and line up.
Reverse incline Bear crawl up to C1
Sumo Squats X 20
Bear crawl to C2 squat hold till PAX finish
Star Jumps X 20
Sprint across to C3
Plankjacks X 20
Duck walk to C4 and plank till PAX finish
American Hammers X 20
Bear crawl downstairs and plank
6 inch leg hold X each PAX 10 count. (Bilo with the obligatory slow count)
0634, YHC missed his cutoff by 4 minutes, handoff to Floppy Disk to bring us home.
Mosey back over the river and through the woods back to Ledford Center Balls Wall
Peoples Chair X 30
Balls to Wall X 30
Peoples Chair Frankenstyle X 30
Balls to Wall X 25
Peoples Chair Coasterstyle X 30
Balls to Wall X 30
Run over to Ledford Center
Long slow flutterkicks X 40
Line up along steps up to Ledford Center for Merkin step ladder.
1 X Merkin on each step up X 15
Mumblechatter about Palin’s resemblance to either Stretch Armstrong or Elasti-Girl was debated on the way up to get the focus off PAX burning shoulders at this point.
1 X Merkin on each step down X 15
Run over to Patterson Hall and sound off in 1’s and 2’s groups
Group 1 – Merkins X 20 – Group 2 – sprint around Patterson Hall – FLAPJACK
Group 1 – Freddie Mercuries X 20 – Group 2 – sprint around PH – FLAPJACK
Group 1 – WWII’s X 20 – Group 2 – spring around PH – FLAPJACK
Back to the flag to finish up with some Mary, PAX MC “we just saw her run the other way!”
MARY
Dollys X 40
Boxcutters X 25
COT
Floppy started off with nameorama so we didn’t forget. Seemed to be a common theme this past week.
ANNOUCEMENTS:
– 9/11 Stairclimb at Crabtree this Friday. Meet 0515 in front Panera for 0530 start. Lots PAX running BRR so let’s be sure to represent F3 and bring an FNG.
– Q sign ups needed for Agoge and Excalibur, get ready for Lucky’s maiden Q soon!
PRAYER REQUESTS:
– Leg’s pastor Steve awaiting cancer test results after lymph nodes removed.
– Palin’s grandmother in her final days. Prayers for comfort and softening of her heart to receiving the gospel which she is resistant to hearing.
– Lucky’s boss/friend’s father – heart health issues.
– Floppy requested prayers for his M and daughter.
Fabio took us out with good words, thanks brother!
2ND F
7 PAX were able to make the 2nd F at Mainstreet Grille for some most excellent breakfast sandwiches and apple fritters. Hey, we worked out today, right?
MOLESKIN:
Pumped to see several Excalibur and a SouthWake PAX make it out today! Great group of men out here and I am blessed to know them and walk along side them physically and spiritually each week. Saw lots of encouragement along the workout today for each of us to finish strong in the muggy gloom. Was an honor and privilege to co-lead you men today, until next time….AYE!
