The @F3Ethanol attendees today were excited about the return of Steroid (@markemahoney) to the PAX! After 6 months off due to shoulder problems, he was ready to hit the gloom. We’re happy to have him back in action!
We had 8 men this morning and no FNGs, so after a brief disclaimer we were off…
Warmup
- Jog toward first big parking deck ramp on the South corner. On the way, we stopped for quick Feet x 20 and Standard Merkins x 20
- Jog to bottom of the ramp, then complete Sumo Squat x 20 and Good Mornings x 20
- Run to the top of the ramp, then knock out LBC x 20, Fazio Arm Circles forward/back x 10 each
- Run to top of downward ramp, then High Knees down the ramp 1 level.
- At the bottom of that first level, plank hold.
- Head up stairs, at top SSH x 20 and LBCs x 20
Thang
I had envisioned this being a little bit more fun and dynamic… It was just OK.
- People’s Chair at side of Belk’s.
- “Indian Wall” all the way down. This was a long line of the PAX in People’s Chair position. First man in the line run to the end and do BTW, then the next man, then the next man. When the first man’s turn came again, he would swap BTW for People’s Chair, and we continued swapping all the way to the end of Belk’s.
- Jog back to the front of Belk’s, then Repeat-O, with foot-on-wall-planks and LBCs.
Jog to stairwell, where we did those silly Deliverance plank/squat hold/plank/squat hold thingys.
We headed up the stairwell nex, moseying all the way to the West corner lot (on the top level), stopping halfway for:
- Merkins x 20
- Dying Cockroach x 20
- Imperial Walkers x 20
From there, we continued to the back lot. Next set is a 4 Corners!
- 5 Merkins, 5 prisoner squats, 5 star jumps, 5 LBCs, plank to wait for PAX
- Repeat-O doing 7 reps, plank to wait for PAX
- Repeat-O doing 9 reps, plank to wait for PAX
- We mixed in a few Putin/Sarkozy/Low Plank Holds in there to keep it fun
Next, slide down the stairwell, at the bottom Squat Hold.
- Aww yeah, run back to the top OYO, at the top completing 3 double Merkin burpees, 30 LBCs, 3 double merkin burpees. Repeat-O, this time at the top completing 5 hand release Merkins, 20 Dying Cockroaches, and 5 hand release Merkins.
- Back down to the bottom, squat hold when done.
- Run back to the start…
Mary
A couple more Deliverance plank/squat hold/plank/squat hold thingys, and then we did:
- Homer to Marge x 20
- Low Slow Flutter x 20
- LBCs x 20
COT
- Announcement – Welcome back, Kotter/Steroid!
- Announcement – The Arena is this Friday, 7/10/25 2:20 at The Healing Place of Wake County; Vector Victor is Q
- Announcement – Need an @F3Ethanol Q for next week, sign up on the Web site
- Prayer Request – Western Stranger’s wife just had 2.0 #2, a boy. Baby and M. Western Stranger are doing well
- Prayer Request – Screech’s mother dealing with late-state Alzheimer’s, and his elderly dad is trying to take care of her – thoughts and prayers for his whole family
Moleskin
Thanks to Deliverance for reaching out to the PAX for help Qing this week. I was happy and proud to have led the guys this morning. This was my second time doing 2 Qs in 1 week, and I really enjoyed coming up with the workouts. I hope to do more!
-Azul out
