There is a lot of momentum in the Southwake PAX in 2015. After facing low turnouts in the winter – the Southwake PAX has never been stronger. We are averaging 12-15 for our workouts and the Qs have really stepped up the intensity as of late. We are having extra credit participants every morning and lately, the extra credit has been kicked up a notch.
This morning was no different. 6 PAX showed for Extra Credit to run 3.3 miles (yes, you read that right) in honor of Yosef’s 33rd birthday. A few pax expected a stripper to pop our of YHC’s cooler in the back of my truck at 5am – this did NOT happen. YHC cut my run off around 2 miles in order to be able to function for what was to be one of the most sweat-filled workouts of the year.
Just before we started, it was great to see Howards car rolling into the parking lot. Howard posted while recovering from surgery – inspirational for us all – great to have you back in the gloom, sir (RESPECT).
Warm-up
- EC for 2.1 or 3.3 miles (depending on your manliness)
- Short jog around the tennis courts (foreshadowing of what was to come)
- SSH x 33 (happy birthday)
- Imperial Walkers x 33
- Windmills x 15
- Sir Fazio Arm Circles x 16.5 forward and 16.5 backward (happy birthday)
- Man makers x 5 OYO
The Thang
Brokeback Mountain (Action Park Style): Partner up with someone of equal speed. Run (in opposite directions) around the longer than expected loop around the tennis courts. Upon meeting with your partner on each lap – drop and do 15 dirkins each – with feet on your partner while he does a standard plank. Repeat this 5 times and meet at the rock pile when done!
Rock work: Pick a rock suitable for arm worm – Curls x 15 | triceps extensions x 15 | squat to shoulder press x 15 – rince and repeat – jog up to tennis courts
The Cackalacky Choo Choo: Circle up on the tennis courts with about 5 feet between each member. Everyone in a chillcut plank position. One person starts by jumping over the planning feet of partner counter clockwise and then does a burpee. Continuing around the circle. Next person jumps up and follows keeping space between. Each member goes around and resumes his spot in the plank position. Continue until done or merlot spills
Clock Merkins: Amidst the mumble chatter, YHC called for one more before mary – the Clock Merkins (modified) Pax does 12 standard merkins and rotates in a circle at 3 o’clock – 3 merkins 6 o’clock – 6 merkins – 9 o’clock – 9 merkins
Mary: Low slow flutter x 20 | Reverse LBC x 20 | Freddy Mercury x 33 (happy birthday)
Announcements: Deadbolt is cooking in the peak City Pig Fest on Saturday – show up if you like and support.
Prayers: For Howard’s recovery
Naked Moleskin
Happy Birthday to Yosef. This guy is on fire – extra credit at every workout, running 5 and 10ks, and inspiring the entire pax – GREAT WORK my friend. A few of us (including YHC) are about to celebrate 1 year of F3. As I reflect on the past year, I am so happy about making the decision to “try” a workout. I can truly say, that F3 is changing my life in positive way. I am a better husband, better father, better Christian and friend. Thank you all!
