21 PAX decided to continue the fun and extend the Pain at Late Nite this morning- We like to Party….”I mean Party Party” This is how it went down. No FNG’s
jog to parking lot circle up-
SSH- 20
Good mornings x 20
Windmill x 15
Imperial W x 15
Mountain Climber x 20
Merkins x 20
The Thang:
across the st. for 11’s: run up the hill to speed limit sign WW 11 sit-ups
run to the bottom of the hill–you guessed it…Burpees. This cranked up the heat and started the burn.
Squat hold until all PAX finished.
Run back up the hill to parking area – split into 1’s & 2’s. Group 1 BTW while Group 2 Bear crawled to the end of the parking lot, then jog back- Switch up and begin again.
round 2- Group 1 Peoples chair -group 2 lap the school- rinse and repeat
Recover on the run- run the greenway to the parking lot on Old Wake Forest Rd. and grab some rocks- Group 1 curls and shoulder press- Group 2 run the parking lot a-la beast mode stop at the streetlights for merkins x 6 down and back- switch up and roll.
Recover on the run back to greenway and home- stop for bear crawl on the bridge and continue on the run and return to parking lot for Mary.
Mary: LBC’s x 50
Done!
Announcements made
Prayer request
Duff wedding and Fathers health and recovery
Babies born and soon to be born
Prayers spoken and not spoken
Cheney Graciously led us out in Prayer.
Thank you to the PAX for putting up with my Q. I hope it is what you were looking for I know it was for me. Greatful to be apart of F3 and such a great group of men to push us. We do this together!!
Fudd
