With 14 strong PAX in the gloom (we’re rapidly losing any early-morning sunlight as we head into fall) this beautiful morning but no FNGs, a brief disclaimer was given and we proceeded to …
Warm-Up (throughout this BB, all are 4-counts and to the best of YHC’s recollection)
Jog a lap around the parking lot (with some high knees and buttkickers thrown in), then
- Good mornings x 15
- Windmills x 15
- Imperial walkers x 15
The Thang
From this point on, zero moseying … when we moved around the park, we did so at a quick pace
Run over to the basketball court, then
- Mountain Climbers x 25
- Sir Fazio Arm Circles x 10 forward, then reverse
Partner up (with a mention that size will matter eventually) and slide over to the track for:
- 3 laps of merkin tag
- Plank-hold with variations
Run a loop around and end up in the lower parking lot for:
- Set of 11s with your partner. WWII sit-ups at one end and merkins at the other, with partner carry across the parking lot in between the two lampposts
- Squat-hold while everyone finishes up
Run a lap around the big track (including a little bear crawl along the way) and then head next to the tennis court to grab a rock
- Set of 15 each of triceps extension, curl, squat-press, and bentover rows
- (after passing rock to the right) Another set of 15 each of triceps extension, curl, squat-press, and bentover rows
- (after passing rock back to the left) Another set of 10 each (except for still 15 bentover rows) of triceps extension, curl, squat-press, and bentover rows
Run back over the parking lot and circle up for …
Mary
- LBCs x 40
- Mountain climbers x 30
- 5 burpees OYO
COT
Name-o-Rama
- Announcements: F3 Forum continues Mondays at 12 noon at Panera on Six Forks (next to Whole Foods)
Monday evening bible study starting at Providence Baptist on Glenwood (do not have to be a member of that church to join)
Grady shared some updates from last night’s F3 Town Hall
Next few weeks are covered, but plenty of spaces coming up for the PAX to sign up to Q
- Prayer Requests:
M Grady (and family), for her successful hip surgery on Tuesday and swift recovery
Think I might’ve forgotten at least one prayer, so please sound off below if so.
We closed out by saying the Lord’s Prayer together
Great work today! As always, a pleasure to lead you fine men — thank you for the opportunity. Nice to see Electrolux back in the gloom.
