Sombreros on cones, Johnny 5 Cinco with the Cinco count, was a fiesta of pain for sure. 12 PAX fought the fartsack and got better today on a cool misty morning. YHC’s first Q in about 5 weeks with Northeast Wake PAX stepping up to Q. No FNG’s (well except for Johnny 5 after his 3 week fartsack) and good to see Ratatouille back out with his work schedule changing back.
WARMUP:
SSH X 25
IW X 20
Sir Fazio FWD X 20 HOLD IT
Moroccan Night Clubs X 50 HOLD IT
Sir Fazio BKD X 20
Good Mornings X 20
MC X 20
Indian run 1 mile loop to 5 Fiesta cones in The Station field.
THE THANG:
5 Sombrero Stations setup in star format. PAX would start at center and sprint/crawl/carry to 5 fiesta stations and in cadence complete said exercise and return to the center.
Fiesta 1
– Sprint to Sombrero 1 – Badonkadonk Squats X 25 – sprint back, plank
– Sprint to Sombrero 2 – Standard Merkins X 20 – sprint back, squat hold
– Sprint to Sombrero 3 – Left-Right Step-ups X 25 – sprint back, plank
– Sprint to Sombrero 4 – Balls to Wall X 30 – sprint back, squat hold
– Sprint to Sombrero 5 – Quick Feet X 20 – sprint back, plank
Fiesta 2
– Bear crawl to Sombrero 1 – Volcano Squats X 25 – bear crawl back, squat hold
– Sprint to Sombrero 2 – Rosalitas X 30 – sprint back, plank
– Partner carry to Sombrero 3 – Dips X 25 – Partner carry back, squat hold
– Lunge walk to Sombrero 4 – Peoples Chair X 40 – mosey back, plank
– Karaoke to Sombrero 5 – Irkins X 20 – karaoke back, squat hold
Fiesta 3
– Sprint to Sombrero 1 – Sumo squats X 15 – sprint back, squat hold
– Sprint to Sombrero 2 – Star Jumps X 20 – sprint back, plank
– Sprint to Sombrero 3 – Jump-ups X 20 – sprint back, squat hold
– Sprint to Sombrero 4 – Balls to Wall X 30 – mosey back, plank
– Sprint to Sombrero 5 – Dirkins X 20 – head back to flag
MARY:
– Boxcutters X 20
– Flutterkicks X 20
– LBC X 20
COT
– Nameorama
– Annoucements
– Q Signups for Excalibur and The Farm
– The Farm on Saturdays – Rolesville Main St. Park 0700-0800
– FIA – Green Acres afterwards 0815-0915, the ladies are strong, pulling double digits every week!
– Agoge – Wake Forest – Seminary Patterson Hall 0545-0630
– Q School – Carroll Middle School, May 15, 3:30
– F3 Dads – Saturday, May 21, Fletcher Park (check website for time)
PRAYERS
– Moonshine with unspoken
– Dig Dug – prayer for missionary he is friends with.
– Couple others, I forgot.
MOLESKIN
Great to get back in the saddle Q’ing again. Life has me on some stormy seas right now in this season but I cling to cross and call on my Lord to rescue me from the fray. “I called, You answered and You came to my rescue. My Jesus will never leave me nor forsake me. HE will see me through this storm and I will stand on the peak of that mountain and look down in that valley and thank my Jesus for delivering me once again. Thanks to my F3 brothers as well for the prayers and encouragement. I am honored to live life with you men, AYE!
