Discovered by the German’s in 1904, they named it Wake Forest, which of course in German means “way the hell out there.”
Warm Up:
- SSH x 20
- IW x 15
- GM x 10
- MC x 20
Head towards the parking lot and…
- Paint the Lines all the way down.
(Note the PAX were not psychic and able to read my mind so I eventually had to call out and explain what i wanted them to do.)
- At the circle bearcrawl around and then go back in the opposite direction.
Head towards the parking deck and on the way…
- Merkins x 10
- Squats x 15
- Burpees x 5
At the parking deck split into 1’s and 2’s
1’s Run to the steps. Go down and up and then run back to the start.
2’s alternate between the called exercises until the 1’s return
Round 1
- Merkins x 10
- Sumo Squats x 10
Round 2
- LBC’s x 10
- Reverse LBC’s x 10
Round 3
- Wide Grip Merkins x 10
- Alternating left/right lunges x 10
Round 4
- American Hammers x 10
- Low Slow Flutter x 10
Round 4
- Diamond Merkins x 10
- Prisoner Squats x 10
Head back to the starting point with an Indian run and along the way…
- Merkins x 10
- Squats x 15
- Burpees x 5
Continue Indian run with a detour to the rock pile for…
- Curls x 10
- Tricep Extensions x 10
- Shoulder Press x 10
- Squats x 10
Run back to the start and circle up for…
Mary:
- Pound your Pickle x 10
- J-Low’s x 10
Note: These are official F3 Charlotte maneuvers we received via instruction in Cary. For Real.
COT:
Announcements –
- Excalibur in Knightdale on Thursdays
- GRC in October
- BRR in September
- Multiple opportunities for 2nd F runs with Beers at the finish line
Prayer Concerns –
- Continue to PCH’s family in your thoughts
BOM:
Floppy lead us in Prayer.
NMS:
Even though I kid about how far out it was to travel to this AO when it comes down to it getting out of your comfort zone is an important aspect of F3 imo. Going to different AO’s and working out with different people adds to the “experience” and adds to your “bag of tricks”. Looking forward to the next one. Thanks for having me out guys!
