I’d salute you but frankly my arms are too tired. Banjo and YHC 2.0 miles EC jaunt to the Roundabouts and back. It was a wee bit sticky but a nice breeze came through and carried us along the way. Burt was also impressed (jealous?) by my “wrestling singlet” that I wore to the workout but that’s to be expected since at Cary work outs guns are always out.
Warm Up:
Run the the bank and circle up
- SSH x 25
- GM’s x 10
- MC’s x 25
- IW’s x 10
The Thang:
While still around the circle grab a bench
- Urkins x 10
- Dips x 10
- Alternating Left Right Step Up x 10
- Derkins x 10
Run to HYC rock pile and grab a rock
Sharing is caring. Patina did this to us at Agoge on Monday and I thought I’d share the love with my Cary brothers. The idea is to keep holding your rock throughout the rest of the work out. If you do drop it there’s a 5 – Burpee penalty.
At the Parking Deck Lot split into 1’s and 2’s
- 1’s Curls amrep
- 2’s Run up to the sign and back
Flapjack and repeat with the following
- Tricep Extension amrep
- Shoulder Press amrep
- Wood Choppers Left then Right amrep
Get on the ground and put the rock on your chest
- Big Mac Press x 10
- LBC’s x 20
Repeato
Mosey to the stairwell with your rock and line up. The Q calls out the exercise and the man at the end of the line carries his rock to the top of the stairwell and continues the exercise until the last man in the line gets to the top. We did the following
- Curls amrep
- Squats amrep
- Tricep Extensions amrep
- Bent Over Rows amrep
- Shoulder Press amrep
Get on the ground and put the rock on your chest
- Big Mac Press x 10
- Homer to Marge x 10
Repeato
Carry the rocks back to the pile
- Squat, Curl, Press, Tricep Extension combo with 8 count cadence x 10
- Offset merkins with the rock left x 10
- Offset merkins with the rock right x 10
Return your rock to the pile and take your penalty
- Burpees x 5
Indian run back to the church
Circle up for Mary
- American Hammers x 25
- Box Cutters x 25
COT:
Announcements – All Cary and Apex workouts need Q’s if you haven’t in awhile or ever sign up for a full or half Q. It builds character and your mom would be proud.
2nd F next Thursday downtown Cary at The Pharmacy
Prayer Concerns – Praise from Disco Duck concerning someone’s positive response to cancer treatment. One other that’s slipping my mind so shout it out in the comments if you remember.
BOM:
Wonk lead us in prayer
NMS:
I was thinking the other day about how I would be the type of person to not want to take on extra work or activities for the normal various reasons “Too much to do already.” “Not enough time.” Can’t afford to do that.” Taking part in F3 is a challenge and can be a commitment but it’s one I welcome. Taking on the effort to post. Signing up to plan and lead a work out. Taking time to post it afterwards. Showing up for extra credit. Participating in various CSAUP. It’s helped me “up my game” in my personal life and take on extra things that I normally would try to “excuse” my way out of doing them. For that I’m grateful.
