23 Pax made it out to the parking lot of JC Penny North Hills, NC ready for their daily dose of pain. Orwell,  lacking the memorization skills of our Au Pair, attempted to recite the F3 disclaimer with the aid of a hand written note. The Pax soon realized  Orwell’s cheat sheet was actually his shopping list. With this said we headed out towards Six Forks for our weekly game of Frogger on Six Forks in an attempt  to run a precision Indian Run on the other side on our way to  climb Mt. CapTrust.

The Thang:

Warm-Up; SSH, Good Mornings, Windmill, Mountain Climbers, Merkins

slight jog to the parking deck at Mt Cap Trust;

-1st floor sprint with 10 burpees

-2nd floor Karaoke with 8 burpees

-3rd floor Lung Walk with 8 burpees

-4th floor Partner Carry with 5 burpees

-5th floor 1/2  High Knees 1/2 sprint 5 burpees

-6th floor zig zag with squat hold

Top Floor Incline Merkins, Dips, Decline Merkins

Finished off with a stop by the Fountain of Youth x 5 jump ups.


-LBC’s, High Slow FLR, Homer to Marge



– An announcement posted on the behalf of Orwell. Let’s get a group together for this

September 10, 2013


Ken Smith will be our first speaker of the season this year.  Many of you have heard Ken and we are excited to have him back with us.

Ken is a former football player at Mississippi State University

Team Chaplin for the University of South Carolina

Team Chaplin for Florida State University

Dynamic Speaker at Billy Graham Training Center “The Cove”

Served on National Board of Fellowship of Christian Athletes

Pastor Emeritus, First Baptist Church, Wauchula, Florida

Ken’s humor, love for The One he serves and deep sharing of God’s Word is life changing to all who hear him.


Get your reservations in as soon as possible. We are usually full when Ken speaks, so don’t wait until the last minute to reserve your seats.

Tuesday, September 10, 2013

Bentwinds Country Club

12:00-1:00 PM 

Buffet opens at 11:30


Contact Bob Johnson         fjohn5050@aol.com

                                               919-552-3763 (home)

                                                         919-552-3181 (work)

                                                          919-818-1963 (cell)

– Prayers for  Pottersville’s mom (Sarah) on her treatment for pancreatic cancer.

– Prayers for the Fortier family.

– Prayers for Geddy’s buddy (Bobby?) as he enters into treatment for Colon Cancer.

– TClaps to Pei Wei on the pending birth of his child.

– 9/11 Stair Run downtown  led by GKnobby.