Been awhile since we’d done a starburst workout at the Farm, so felt it was fine time to come up with one. YHC facebooked the evening prior informing PAX to Jedi up for the Death Star workout cometh.
16 PAX felt the force and answered the call and got #FARMstrong down on the Farm today. Welcome back kotters to Travolta, his ears must’ve been burning cause the Knightdale fellas had been talking about his this week. The a sliver Nissan Leaf pulls up, okay Nader missed EC run but still showing up but NO, FNG emerges and circles up with no hesitation. YHC fumbled through the Disclaimer and the games began.
WARMUP:
25 X SSH
20 X Hillbillies
15 X Good Mornings
15 X Sir Fazio FWD – HOLD IT
15 X Sir Fazio BKD – HOLD IT
30 X Morroccan Night Clubs
20 X Mt. Climbers
THE THANG:
– Imperial Death March: modified indian run with PAX in the back doing two burpees and running to the front (thanks @F3Savannah for that one). Run up Main Street to the Community Center ball field down behind Rolesville Elementary and the Food Lion.
– Death Star: upon arriving at the ball field, PAX observed cones setup in a somewhat larger than normal star formation, this is the Death Star guys, ‘its gonna be HUUUUGE.’ Mumblechatter continued about this as YHC debriefed on the Death Star plans. All PAX start at base at center of field and travel to Station 1 X 10 reps, Station 2 X 20 reps, Station 3 X 30 reps, Station 4 X 40 repos, Station 5 X 50 reps returning to center base after each station. On 3RD and final run, PAX will bear crawl out to each station.
– 1ST RUN
– 10 X Manmakers
– 20 X Merkins
– 30 X Starjumps
– 40 X Prisoner squats
– 50 X LBC’s
– Squat hold with Morroccans and Clappers till all PAX finish.
– 2ND RUN
– 10 X LT. DANGERS
– 20 X Hand release Merkins
– 30 X Starjumps
– 40 X Badonkadonk squats
– 50 X Rosalitas X 50 more once all PAX arrived.
– Plank-o-rama at center base
– 3RD RUN – BEAR CRAWL OUT EACH TIME
– 10 X Burpess
– 20 X Blast off Merkins
– 30 X Starjumps
– 40 X Jump squats
– 50 X American Hammers X 50 more once all PAX arrived.
– Good Mornings, Afternoons, Evenings getting in a good stretch.
– Mosey back to flag for some Mary.
MARY:
25 X Boxcutters
25 X Reverse LBC
20 X WWII
Protractor 10,90,45,90,10,45
That’s all folks.
COT:
Good work today by all, great showing for FNG – Squawk for his first time out. YHC piggybacked off Green Mile’s Unity and purpose from Excalibur Thursday. We each have a purpose in this great group of men. The Lord has brought each of us here for a reason, we are many parts of the body of Christ and we are that much stronger when we unify and come together each and every week!
ANNOUNCEMENTS:
– Check Q signups. Agoge and Green House are a bit light on Q’s. WaFo and Kdale PAX encouraged to Q opposite sites to mix things up!
– Mud Run – May 20th, teams being setup soon. Keep eye on FB group for more info.
– St. Patty’s day 8K on March 25th, several are running so an F3 – NE Wake team will be setup. Check FB group for details.
– Run clubs – Tuesday 7PM White Street – WaFo, Wednesday 6:30PM Oak City Brewery – Kdale
– BRR – Bilo has setup the team, will need 12 of us, this is in September.
PRAYERS/PRAISES:
– Continue prayers for Chimi’s 2.0 Liam and Chimi traveling this week.
– Lucky jakked up his shoulder.
– Pee-Wee’s health and VA appointment coming up.
– Ctrl celebrating 8 years with his M this weekend!
– Casey’s father surgery recovery.
– Our country, one nation under God!
MOLESKIN:
– Great to see Travolta back out today after a couple months in the fartsack.
– Ctrl getting stronger every week, the progress is a testament to F3 and perseverance.
– Run Johnny 5 Run
– Don’t blame Floppy for the bear crawls, they were coming anyway.
– The Dude’s ADHD at workouts is Bilo’s fault.
– Lt. Dangers – which came first, the squat or the lunge – The Dude’s ADHD wouldn’t let it go.
– How about those snowflake crawls by the some of the front runners on 3RD run.
– No man left behind – I APPRECIATE the NE Wake fellas and always being sure no one is left behind, makes the Q’ing that much easier.
– Casey Kasem was all jakked up on Dr. Pepper, that was entertaining.
– Fabio gets an A++ for extra burpess on the Imperial Death March
– Where are the Young Guns?
– Tubby tubby, PeeWee praying for you brother.
Finally, honored to know such a great group of guys and to live life with each of you week to week. Thanks for sharpening me week to week, day by day. So tune in next workout, same Moonshine time, same Moonshine channel!
