March 18th is usually known as the day to nurse a St. Patty’s day hangover, but 14 PAX in the concrete confines of Crabtree Valley Mall had other ideas. An FNG was identified at the onset — disclaimer was made clear, and the group set off to work out the previous night’s Shepherd’s Pie and frothy brew.
Warm Up
Brisk mosey over to the Crabtree Tavern parking lot
SSH X20
5 burpees OYO
Good morning X10
5 burpees OYO
Windmill X10
5 burpees OYO
Nipplers X20
5 burpees OYO
That Thang
Grab a rock, line up at the end of the Crabtree Tavern parking lot (exercises in cadence)
Curls X10 > sprint to other end of lot and back
Press X10 > sprint
Tricep extension X10 > sprint
“Rock burpee” (hands on rock for lower half, press for upper half) X10 > sprint
Curls for girls X20 > sprint
Brisk mosey over to The Ramp (from the road up towards Belk)… bear crawl halfway, crab walk the rest of the way
Weave through Fleming’s parking deck to pain stations:
Back pedal (watch for speedbumps!) down left side > skiabs X12
Karaoke down next row > Sumo squat jumps X10
Lunge walk then sprint next row > Hand release merkins X12
Broad jump then sprint final row > Burpees X10
Brisk mosey back into the depths of parking deck to the main central stairwell (creek side)
Partner up for “Modified Zipper”
P1 — bear crawls down flight of stairs, runs to middle of deck for 5 burpees, bear crawls down opposite flight … Repeato until 5 burpees are completed at ground level… run back up original flight of stairs
P2 — AMRAP LBCs and Merkins … with prisoner squats sprinkled in
Flapjack
Plank-o-rama after both partners finished
Mary = ‘Merican Hammers X30
COT
Announcements
Hayes Barton UMC Men’s Prayer Breakfast (open to all outside of congregation) — 4/2 @ 7am…. Founder & CEO of Bandwidth, David Morken, will be speaking about integrating Faith into his corporate leadership and cutlure. Breakfast & coffee provided. Email Swingline directly if you plan to attend — wbostic88@gmail.com
Mud Run — 4/11
F3 Flag Football tourney benefiting Neighbor to Neighbor — 4/18… MacGruber & Zima (?) are the event Qs
F3 Dads event — 4/25, 9:15am at Fletcher Park
Prayer Requests
M. Tony Robbins’ grandmother who is in her final days of life…prayers for their entire family
Continued prayers for Encroachment’s next-door neighbors whose house was destroyed by fire… Encroachment shared that Wes Minton (realtor) has put up the family in a house that was originally a property to be sold… Praise for the incredible generosity!!
Mr. Furley took us out in prayer
Naked Moleskin
Strong work by all this morning, especially powering through the modified Zipper. We welcomed FNG Twinkie, Duncan Gibson, who several of us know and were glad to see out in the gloom for the first time. As High Life mentioned in COT, we all have a lot to be thankful for in our lives, and we should always remember that. The presence of F3 — the opportunity to strengthen ourselves mentally/physically/spiritually, the fellowship it cultivates, the leaders it builds — is among those things I know we are all thankful for. It is a blast, and a blessing, to be a part of it all, and it is always a privilege to lead.
Swingline
