8 PAX got their Noah on and decided to try their hand at loading up the Ark at the Farm today in bigger better Rolesville! After a kind email from Rolesville about meeting on the playground equipment (cause Bilo and Audit push each other on the swings every week you know) the flag was planted near the fountain at the front of the park and we were ready for 40’s of something.
WARMUP:
SSH X 25
IW X 25
GM X 15
L/R Lunges X 10
MC X 20
THE THANG:
Mosey over to Rolesville Elementary to the baseball field for some Ark action.
LOADING THE ARK – PAX will animal crawl/walk from home plate to bases, then sprint to fence do 40 reps of set, sprint back to base and animal crawl/walk back to home plate.
Set 1 : Bear crawl to 1st, sprint to 40 X Merkins, sprint to 1st, bear crawl home and squat hold.
Set 2 : Duck walk to 2nd, sprint to 40 X Prisoner squats, sprint to 2nd, duck walk home and plank out.
Set 3 : Crab walk to 3rd, sprint to 40 X Chilljacks, sprint to 3rd, crab walk home and squat hold.
Set 4 : Gorilla walk to 1st, sprint to 40 X Starjumps, sprint to 1st, gorilla walk home and plank out.
Set 5 : Crawl bear to 2nd, sprint to 40 X Bronco busters, sprint to 2nd, Crawl bear home and squat hold
Set 6 : Lunge walk to 3rd, sprint to 40 X XO’s, sprint to 3rd, lunge walk home and plank out.
Set 7 : Awkward caterpillar to 1st, sprint to 40 X Diamond merkins, sprint to 1st, Caterpillar home
Set 8 : Duck walk to 2nd, sprint to 40 X Badonkadonk squats, sprint to 2nd, duck walk home, squat hold.
Set 9 : Bear crawl to 3rd, sprint to 40 X LBC’s, sprint to 3rd, bear crawl home and starplank out.
Mosey back to the flag for some MARY. Around the corner we come and see the glow of the yellow ‘Stang, North-East Wake godfather Floppy Disk has made his Farm debut! Joining us for some 2nd F.
MARY:
Captain Americas (WWII situps with ‘Merican hammers at the top) 1:4 ratio
1 X 4
2 X 8
3 X 12
4 X 16
5 X 20
6 X 24
7 X 28
8 X 32
9 X 36
10 X 40
Protractor – 2 minutes
THE END
COT:
Nameorama
ANNOUNCEMENTS:
– Sign up to Q. February is wide open for The Farm, Agoge and Excalibur.
– Mud run end of April, we have HC’s for two teams, like to take a third.
– The Mule coming up March 5, Audit and Lucky will make on call on The Farm that day.
PRAYERS:
– Travel mercies/safety for Bilo, Fabio and Casey Kasem for ski trip.
– Moonshine and potential job opportunity.
– Nader’s sister undergoing chemo.
– Kid Rock and continued medical issues.
Casey Kasem took us out with a good word.
2nd F followed at Coffee Lodge.
MOLESKIN:
YHC was tuckered out this week, this being his 3rd Q in a week and Ollie’s beatdown from Excalibur. But I found resolve and the Lord brought me to it and saw me through it. Great to see Floppy back out in the gloom and getting in some 2nd F with the PAX, definately missed that guy out here. The Farm is strong, great site with lots of Q opportunities, so Raleigh come out one Saturday and grab a Q or POST up here.
And as always, thanks for the opportunity to lead and grow, AYE!
