Conditions:
50°F
97% Humdity
Partly Cloudy
Warmup:
- Side Straddle Hops X25 cadence
- Good Mornings x15 cadence
- Mountain Climbers x15 cadence
- Windmills/Don Quixotes x 15 cadence
- Helicopters x 15 cadence
The Thang
- After the warm-up the pax ran the perimeter of Knightdale Station toward the shelters.. Along the way we encountered several creatures. The first mystery creature required:
- (1) Pika-poo Squats – 50 Sumo Squats single-count together (squat hold until everyone completes)
- REWARD = PeeWee Pika-Poo
- Further down the trail we happened upon another mysterious virtual creature that required:
- (2) Captain Merkins – 30 Merkins OYO (plank until everyone completes)
- Yankee Aggressor Plank
- Southern Gentleman Plank
- REWARD = Captain Fubar
- As the pax rounded the corner of the trail to the parking lot we came upon another that required:
- (3) Imperial Squats – 30 Imperial Squat Walkers in candence (squat hold)
- REWARD = Moon Trooper
- Ran toward the often visited rock pile in the drainage ditch for more fun with non-existent creatures!
- (4) Pet Rock Lifts – IN CADENCE
- 10 Bent Over Rows (single count together),
- 10 Curls (in cadence)
- 10 Tricep Extensions (in cadence),
- 10 Alternating Shoulder Taps (in cadence)
- 10 Chest Presses (single-count together)
- REWARD = the Dude (Rocks & Abides)
- (4) Pet Rock Lifts – IN CADENCE
- After taking a brief rest for a couple of 10-counts, the pax gathered speed as we headed back toward parking lot.
- (5) Speedy Jumping Lunges – 30 OYO (plank until everyone completes)
- REWARD = Speedy Jon Cinco
- Ran back to the shelters
- (6) Balls to the Wall – 10 counts down the line
- REWARD = Anonymous ??? Anonymous
- We continued from one shelter to the next when we encounter two new F3 monsters.
- (7) the Burpeenator – 30 Burpees OYO (squat hold until everyone completes)
- REWARD = Patina the Burpeenator
- (8) Animal Arm Circles w/ no release inbetween IN CADENCE
- 20 count Arm Circles…hold
- 15 count Reverse Arm Circles…hold
- 10 count Moroccan Night Clubs…release
- REWARD = Floppy Animal
- After finishing the pax noticed that an egg was uncovered…we found an egg. To hatch the egg, the pax had to complete:
- (9) suicides down the side walk using lamp posts as lines (plank hold until everyone completes)
- REWARD = Hatched a Handy Manny Baby
- The pax proceeded back to the AO and set a lure to see what creatures would be drawn in. Several appeared:
- (10) Frank’n Mercury’s – 30 Count Freddie Mercury’s IN CADENCE
- REWARD = Dr. Frank’n Legs
- (11) Star Jumps – 25 OYO (squat hold until everyone completes)
- REWARD = Patrick “Chimi” Starfish
- (12) Strong Abs –
- 50 LBCs single-count OYO
- 20 American Hammers IN CADENCE
- REWARD = Strong Ab Casey
Upon capturing every F3 monster the pax became F3 masters and received their prize…a fake shiny medal!
Mary:
Completed during The Thang
Numberama & Namerama:
9 pax and no FNGs
Announcements:
- Need Qs for all AOs of which we now have 5 in our region!
- Promoted other area workouts (Agoge <Seminary> M 5:30AM, The Greenhouse <Green Pines Baptist> T 5:45AM, Excalibur <Knightdale Station Park> TH 5:45AM, Boiler Room <Heritage HS Soccer Fields> F 5:30AM)
- Lucky reminded that this Saturday is the 1 year anniversary for the Farm.
- Chimichanga shared a ThirdF option every Tuesday 6:30-7:15AM at Wake Forest Coffee Co to study “The True Measure of a Man”.
Prayer Requests:
- Pray for Chimichanga’s 2.0, Liam, for endoscopy on Thursday, 10/20/16
- Flood Victims in NC, SC, FL, and the Haiti with the growing death toll
Sharkbait took us out
