YHC pulled into the AO parking lot at Honeycutt Park thinking of the last blood moon. The Southwake PAX shared that blood moon while doing peoples chair just across town. This morning – no blood moon but there was blood…. on my knees.
A well rested pax of 10 arrived in the 70 degree gloom that is Southwake. We were coming off a lack luster showing at Cletus due to a fart sacking epidemic that stuck. This morning, we turned it all around and manned up to take our “poison” distributed by Bret Michaels.
The Warmup:
- Short jog around the soccer field and to the tennis courts
- SSH x 25
- Imperial Walkers X 25
- Good Mornings x 20
- Fazio Arm Circles (10F and 10R)
- Next – jog to the playground
The Thang
- Count off 1-2-3 – two groups of three | one group of four
Each group – Pax 1 runs the traffic circle while rest of group do called exercises and rotate
- Station 1: Merkins
- Station 2: Swingset Crunches
- Station 3: Burpees
Rinse and repeat
- Station 1: Deep squats – all the way down to the fake turf
- Station 2: Inclined Pullups
- Station 3: WWII
Next – jog up to the tennis court for suicides
- Bear Crawl 1/2 court and sprint back
- Bear Crawl 1/2 court sprint full and sprint back
Next – Mary Suicides. Pax of 10 lines up on tennis court sideline. Each Pax calls ab exercise for a count of 15 after the 15 reps – entire pax does 2 court suicide. Exercises were
- LBC – sprint
- Freddy Mercury – sprint
- 6 inch leg holds – sprint
- Low Slow flutter – sprint
- Flappy Bird – sprint
- Windshield Wipers – sprint
- Homer to Marge – sprint
- American Hammers – sprint
- Heels to heaven – sprint
- Some other painful exercise I forget – sprint
COT
- Prayers for our fellow F3 Brother Jeff “Sponge Bath” Felker from F3 Lexington County who passed away in a car accident over the weekend
- Prayers for Yosef’s family during the pregnancy
- Prayers for Dexter and his wife for continued strength
- Gump took us out with power
NMM
After a few weeks of travel for many of us in the Pax – it is great to be out again with you all. Great work Bret Michaels on the Q – great full body workout. As we head into the cooler days – lets be sure to keep the accountability and encouragement up. We’ll need it through the cold mornings. I’ll be there.
Aye!
