A stormy week in many ways for YHC had me mentally and physically exhausted the night before my Q at Knightdale’s premier F3 AO. The retweet posted to my FB page and the troops starting HC’ing was the adrenaline shot I needed for the Q. Pulling up a little later than normal to an eager Winter guard of faithful PAX along with some new faces, the stormy week cleared and it’s time to do this. YHC gave the standard disclaimer and here is how it went down.
WARMUP:
SSH X 20
IW X 20
GM X 15
Sir Fazios FWD X 10
Moroccan Night Clubs X 20
Sir Fazios BWD X 10
Merkins X 20
THE THANG:
Indian run through park by soccer fields and back up to the Station. Lots of mumblechatter of the 8 minute mile pace and go left or right as we ran the trails of Station Park. YHC blamed it all on Lucky from his last Q and tour of the trails. Up to the Station for..
12 KNIGHTS OF THE ROUND TABLE
Ascending ladder workout done at each Station half wall. PAX start with 1 X and work up to 12 X performing each exercise said called exercise for the 12 sets. PAX will run, sprint, crawl from half wall to half wall.
1 X Burpee
2 X Diamond Derkins
3 X Prisoner Squats
4 X WWII’s
5 X Lucky Starjumps
6 X Step-ups
7 X Bronco Busters
8 X Air Squats
9 X Chilljacks
10 X Heels to Heavens
11 X Dips
12 X Irkins
Some plank-o-rama was mixed in between sets for a cooldown/core pleaser.
Mosey back to the flag only to have Shark Bait throw a sprint challenge out to YHC on the way back. Full throttle it is with Johnny 5 hitting afterburner mode and coming out of nowhere to make it a three way finish, good times!
MARY:
LBC X 20
Rosalitas X 20
Freddie Mercuries X 20
Reverse LBC X 20
Protractor
THAT’S ALL FOLKS!
COT:
The Winter guard of Excalibur has been faithful over the cold season and have kept this relatively young AO up and running. Was great to have some FNG’s out today! Hard work today by all PAX and the FNG’S…impresseive. No merlot spilled but we had a couple close calls. Nameorama and we welcomed Green Mile, Quikrete and Tool Time to the Nation, AYE!
ANNOUNCEMENTS:
– Sign up to Q for North East Wake. The Farm is needing Q signups as it is week to week at this point.
– The Mule is March 5th. Audit and Lucky will make a call this Saturday on The Farm running.
– MUD RUN is April 30th. Excalibur/Agoge teams are set. We have enough on the fence for a Farm team. Need HC by mid March. See Patina, Audit or Moonshine for each AO.
PRAYERS:
– Green Mile encourages us to pray for family and one another in the COT, AYE!
– Lucky’s brother was in a serious farm accident with a bad leg injury.
– Unspokens
Bill Nye took us out.
MOLESKIN:
YHC has had a week. Started a new job in my field, however switching gears in the type of support has pretty much become a career change for me. Going from the guy who pretty much knew how to handle anything that came up on the job to the guy standing there with his mouth open in the ‘duuuuh’ position. Has been a challenging week but thankful for brothers who have had faith in me and texted, emailed, spoke encouraging words to me throughout the week. Time to ‘practice what I preach’ when I tell PAX all the time:
1. The Lord brought you to it, he’ll see you through it.
2. It doesn’t get easier, you get stronger.
And that is what I have had to tell myself each day. Some days, some hours, some minutes easier than others but have to put my trust in the Lord as he has prepared me for this challenge of starting a new career. Again, thankful for F3 in the way it has made me realize “I can do this” and the support of the Nation during this transition. Appreciate you fellas, AYE!
