A PAX of 10 showed to Dawn Patrol on heels of some crazy weather fronts that past through the area the night before. A little mumble chatter about the NC Sate – UNC Basketball game that comes this time of the year. I want to welcome What about Bob as this is first time at DP. Since no FNG’s showed this morning (with a guest appearance from Epoxy – always good to have you) a quick (like no) disclaimer was given and away we go.
Quick jog around the parking lot and circle up:
SSH X 20, Good Mornings X 15, Wind Mill X 20, Mountain Climbers X 20, Sir Fazio Arm Circles X 10, Reverse X 10.
The Thang:
Paint the lines, Around the clock – starting at 1:00 – 1 merkin, 2:00 2 merkins, 3:00 3 merkins….to 12:00 total 78 merkins – Great job – Recover
Mozy to the rock pile – pick your favorite rock – Curls X 15, Overhead Press X 15, Bent over Row X 15, Tri-cep Extension X 15, Pass your rock to the right rinse and repeat X 10 on this round.
Recover on the run through the greenway gloom to Edwards Mill – starting with 10 Burpees OYO and run up Edwards Mill half way, 10 burpees OYO run to the light 10 burpees…plank until everyone is finished. Back down the hill same stops but 20 prisoner squats at each. Plank Hold until the PAX is united.
Back to the BB Court – count off in 2’s. 1’s run to the end and back while 2’s do an exercise flap jack.
First Exercise – LBC’s, Second Exercise – Mountain Climbers, Third Exercise – narrow grip merkins, Fourth Exercise – Full Body Extension.
Mary – WWII sit ups X 15, Preztel to the left X 20, Prezel to the right X 20, Elmer Fudd to Little Mama X 20, American Hammer X 40.
COT – Announcements – The Mule will be March 5th at 6:00 A.M. to 10:00 A.M. starting at Catalyst and doing a figure 8 to other sites. Plan on 8-10 miles, there will be a SAG Wagon. Sign up for support vehicles if no participating.
Prayer Requests – Punchlist’s Mother’s Boyfriend George who is 92 is starting to have memory problems pray that patience will keep everyone on an even keel as they face this time.
Elmer Fudd took us out with grace as he always does.
Moleskin – It is always an honor and a privilege to Q an F3 workout, pushing myself so that it is a worthwhile workout for my F3 brothers. Let’s all step up to the plate to Q – if you have been around more than 90 days and have not Q’d a workout do it. It will be a step in leadership and ownership of this great organization that was started a short 5 years ago. F3 continues to grow and fulfill the spot that so often left empty as you age. See you in the gloom.
