The PAX of F3 South Wake had a below average showing in the gloom at Cletus. Football season kicked off and so were a few of the alarm clocks on the night stands. After starting F3 12 weeks ago, I finally thought it was time to give the QIC a whirl and see what happens. Well here it goes.
WARM UP
SSH x25
FAC 10F x 10B
Mountain Climber Merkins x20
Prisoner’s Squat x50
THE THANG
‘The Line’
We started out with a tight line indian run from the parking lot taking the outer circle up and around the right side to the flag poles. We dropped down to the yellow poles entering the ball fields for something new. There is a crab walk of course but I named this one the “CRAP WALK”. Squat down like your in the woods with no one watching for a stink fest, hands on your head, start walking. Walked to the first light pole. Most of the PAX worked side by side on this one so we then went into the Spiderman crawl with modified bear crawl if needed. Stopped right before the announcers booth for a 25 count of LBC’s. Next onto the wall. BTTW with an in candence upside down push up 10 total. Keeping the line through the fields around the booth, PAX commenced to broad jumps to end of bleachers, then finished up the line with wheelbarrow switch at last light pole, finish up at double yellow poles exiting. Plank hold while PAX completed.
‘Da Rox’
Slow jog over to rock pile. Grab 2 rocks, one for each hand. (make sure you can hold palms down) Four stations, 3 groups of 2 and 1 group of 3. First station, bent cross body arm curls. 2nd, shoulder raises both arms to front then out from side. 3rd, tricep kickbacks with back flat while standing. 4th, run outer circle of parking lot, groups switched once lap completed. Continue stations OYO non-stop until all 4 complete. Round 2 gave the PAX the burn we needed. Finished up with American Hammer with our ‘rox’ x25.
‘Detour’
Called an audible to head for the monkey bars. 25 pull ups OYO.
‘Sally’s Back’
Took the PAX on a slow jog to the tennis courts after what sounded like a painful workout coming from the PAX only for a surprise. Shout out to Dead Bolt for his ‘Moby – Bring Sally UP’ merkins challenge a few weeks prior except this time it’s in a different position. PAX lay flat on their backs. Sally up/Legs up straight at 60 degree, Sally down/Legs down to 6 inches. Keep heels off the floor entire song. Needless to say, PAX failed including myself to last 3 mins 26 secs on this one.
QIC forgot name-a-rama. Had to mess up sometime.
Announcements primarily on 9/11 convergence. Carpool email should be going out soon. Labor Day workout 6:30 AM start at South Park.
Prayers for Dexter and his wife, Yosif’s family, unspoken ones. Banana Seat took us out.
If anyone is still reading this, I’d like to say how much I appreciate each and every person that is a part of F3. I have been needing something like this in my life for years just to get back to taking better care of myself. Only 12 weeks and I feel like a new person. Can’t wait to see what the next 12 look like!
