11 PAX were feeling lucky today and decided to crank on the one arm bandit at Agoge up here in WaFo. Triple 7’s were served up in the form of a warmup and 7 one arm bandit stations with 7 sets of 10 reps at each along with a nice tour of the SEBTS campus from one end to the other and back. Q’s math was a bit off, but PAX were moving and grooving 45 minutes solid! 0545 hit and we coined in and we got rollin’.
WARM-UP
SSH X 20
Return of Fabio – Welcome back!
Imperial Walkers X 20
Sir Fazio frontwards and backwards X 20
Good Mornings X 17
Q trying to be clever called for Indian ‘Casino’ run twice but Mumble chatter prevailed on this fine morning. Thanks for trying with me though Patina. So just made it a brisk jog around the field over to the front of Ledford Center.
THE THANG
SLOT 1 – Ledford Center steps
Merkins X 10
Irkins X 10
Werkins X 10
WWII’s X 10
Derkins X 10
Right Scorpion Dry Docks X 10
Left Scorpion Dry Docks X 10
Recover on the run up to the Quad for next crank
SLOT 2 – Front of Library
Dips X 10
Jump Ups X 10
Dips X 10
Burpees X 10
Jump Ups X 10
Dips X 10
Jump Ups X 10
Quick mosey across the Quad to the chapel.
SLOT 3 – Front of Binkley Chapel
Mountain Climbers X 10
Plank Jacks X 10
Nipplers X 10
Flutterkicks X 10
Mountain Climbers X 10
Plank Jacks X 10
Nipplers X 10
Nice stroll back across campus to backside of Patterson Hall
SLOT 4 – Behind Patterson Hall
Prisoner Squats X 10
Star Jumps (Q fave, PAX grumble) X 10
Copperhead Squats X 10
Star Jumps X 10
Sumo Squats X 10
Star Jumps X 10
Pop a Squats X 10
Mosey back up to the Wall o’ Balls
SLOT 5 – Balls Wall
Peoples Chair X 10
Balls to the Wall X 10
Peoples Chair X 10
Burpees X 10
Balls to the Wall X 10
Peoples Chair X 10
Balls to the Wall X 10
Recover on the run across the field and down to the pile o’ rocks to make a new friend.
SLOT 6 – Soccer field
Curls X 10
Shoulder press X 10
Tricep extensions X 10
Rock merkins X 10
Bent over rows X 10
Curls X 10
Tricep extensions X 10
Back up the hill to the lot, Plank-o-rama until all PAX return
SLOT 7 – Patterson parking lot
PAX choice, call it as we sprint between light poles
Merkins (Cujo) X 10
Burpess (Patina) X 10
Star jumps (Floppy) X 10
WWII’s (Hot Licks) X 10
Hindu Merkins (Cinderella) X 10
Prisoner squats (Diego) X 10
Peter Parkers (Sherpa) X 10
What’s a post without a Bear crawl? So last leg bear crawl back for some quick Mary.
MARY
Freddie Mercuries X 20
Boxcutters X 20
Homer to Marge X 25
COT / Name-o-Rama / Prayer requests
Ninja 5K in Fuquay on May 9th. Be awesome to have an F3 group run.
Spartan Sprint at Fort Bragg 9/19.
F3Raleigh/Durham/Chapel Hill GORUCK Custom Saturday Oct 17th.
Continued prayer for Floppy’s 2.0
Sherpa’s friends and family are safe in Nepal, but prayer for lives lost and effected by this tragedy.
Moonshine’s sisters are in need of the Lord’s healing hand with an injury and health condition.
Cinderella took us out.
MOLESKIN
Strong work today by the PAX. Q still working on time management and remembering this is only 45 minutes. Want to thank my F3 brothers for allowing me to lead this week. F3 has built me up not only physically, but also in my self-esteem, my confidence and my ability to lead in all areas of my life. Still have a ways to go but getting stronger week to week. I might even be a GORUCKer when I grow up one day! Looking forward to my next Q in May.
