So pretty much The Forge Workout but tweaked as to not cause as much injury. The End.

EC: So 2 cars were there early. Car 1 wasn’t having it but we find out later he’s posting with a cold so it’s understandable. Car 2 was down although it conflicted with his “facebook reading time”. Shortly after we started PBX joins in for the #fun.

  • In the Parking Lot we did M.A.P.S. which boils down to doing the prescribed set of exercises but this time not in a stacker…
    • Merkins x 10 then run to the top of the lot.
    • American Hammers x 20 then run to the bottom of the lot.
    • Plank Jacks x 30, run to the top of the lot.
    • Squats x 40, run to the bottom of the lot.

    Then we did S.P.A.M.

    • Squats x 10, run Backwards up to the top of the lot
    • Plank Jacks x 20 run Backwards to the bottom of the lot
    • American Hammers x 30, run Backwards to the top of the lot
    • Merkins x 40

Time for one more M.A.P.S. before we meet up with the rest of the PAX.

Indian Run to the Bank Circle with Uncle Ben being carried by the head indian. Once there set him down gently.

The Warm Up: 

  • SSH x 20 IC
  • GM x 10 IC
  • WM x 10 IC
  • IW x 10 IC
  • KDK x 10 IC

Indian Run again this time to the parking deck with Uncle Ben being carried by the head indian. Once again set him down gently. Side note: My heart did flutter a bit when I saw Grease throwing him to the next guy. I’m hoping the next exercise isn’t going to be cleaning up rice. Fear not however because all the #Men of Cary/Apex have good hands and caught him every time.

  • Zigzag 11’s – 1 Star Jump at the turn then up the ramp and 10 Burpees at the next turn. Complete the sets going up to the top of the deck then back to the bottom of the deck and back up to the top. We finished about mid-way going back down the deck.
  • Banjo lead various Mary exercises till all the Pax finished. Ahem…Till’ YHC finished.

Indian Run again this time to the Taipei 101 parking Lot with Uncle Ben being carried by the head indian. Once again set him down gently please?

At the parking lot assign a start and finish point for…

  • Wind Sprints x 13 all Pax take a turn shouting go. <— Not sure about what it is when you hand over a little bit of power over to people it makes em’ nuts. We had people shouting go before we were back at the start. One guy wanted to do a backwards run. etc. Still fun was had and work was done.

Indian Run again this time to the starting point parking Lot with Uncle Ben being carried by the head indian. Once again set him down gently!!!

Mary:

  • None

Shut-In is a Bad @$$ today for providing us with the #neato strava link showing the route. Well that and he’s pretty bad ass also. But the strava info did help sway my opinion. Just sayin’. It has our avatars running the route!!!
STRAVA LINK!!!

.

COT:

Announcements:

Use the Pullen sign up sheet for now to grab a Q spot for the Phoenix workout at Bond Park starting 3/19.

Kicking around the idea of a “Cary/Apex” challenge once we have a full 6-pack of workouts. Possible names include The New Hampshire Challenge (There you go Burt) The Cary Crippler, The Cary Classic, Shout out some other ideas if you got em’.

 

Prayer Concerns:

None spoken

BOM:

McCants lead us in prayer

NMS:

Where’s Callahan when you need him? Anyways. Could not sleep from about 4 am on. Dogs barking, M’ snoring, brain anticipating the alarm clock, etc. YHC decided to get up and ruck around a bit before EC to explore and be productive. Did not find any treasure maps but I may have found a place to be able to do pull ups for a future BO workout which is great.

It’s a pleasure to lead the colorful lot of characters that make up the F3 Men of Cary/Apex

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