10 PAX were appreciating the sweet temperatures as they converged on North Cary Park for a Good Friday workout.

Warm up:

Short jog around the parking lot, followed by:

  • SSH x 20
  • Imperial Walkers x 20
  • Prisoner Squats x 20
  • Mountain Climbers x 20

Paint the lines to bottom of parking lot, at bottom – Burp and merks, count 1 to 5, then Karaokee to top, at top – Burp and merks, count 5 to 1

Were off and running…making a right out of the park, stops along the way for:

  • Irkins x 14
  • Jumping lunges x 14 OYO
  • Derkins x 14

Make first right and find a nice hill…start round of 7’s:

  • At top – Crab Jacks
  • At bottom – Carolina Dry Docks

Jog back to DZ HQ, stop along the way for:

  • Derkins x 14
  • Jumping lunges x 14 OYO
  • Irkins x 14

At basketball courts:

From center court, Peter Parker crawls to fence, run back followed by lunge walk to fence, small round of plank-o-rama, from plank, repeato going right into PP crawls.

Next go to wall for left / right step ups x 14, followed by visit to baseline of bball court.  From baseline, half of PAX does suicides, other half people’s chair, followed by suicides, balls to wall.

Circle up for Mary, boat/canoe, box cutters and 10 PAX x 10 count round of six inch hold’em.  That’s a wrap for morning PT my friends.


CK announced he is not recruiting for the BRR but only to ask that people attend the upcoming info meeting on the BRR…. the man can deliver a message!

Prayer request for family of Sputnik’s friend with recent passing of wife, also that we keep Lo-Pair in thoughts and prayers as takes another step in his battle.   If you have not read his piece on the F3 website, please do, very inspirational.  YHC brought us out, noting 14 theme for number of stations on cross on this Good Friday.

Thanks for the opportunity, it really is an honor.  Great that Stewie, a Cary native, could be with us from Greenville, couldn’t think of a better way to start a Friday!