15 PAX saddled up and ventured into the muggy gloom of Station Park this morning. YHC figured 4 weeks in it was time to run a bit and survey the kingdom Excalibur has claimed. 2 FNG’s this morning so we circled up and gave the standard disclaimer and we’re off!
WARM UP
SSH X 25
Imperial Walkers X 25
Sir Fazio Arm Circles X 10
Sir Fazio Arm Circles reverse X 10
Merkins X 20
Good Mornings X 15
THE THANG
Quick jog to the Southern realm and stake claim to a pick-a-nick table.
Left-Right Step Ups X 20
Da Dip X 20
6″ Table Leg Hold X 20
Irkins X 20
Criss-cross Dirkins X 20
Left-Right Steph Ups X 20
Da Dip X 20
6″ Table Leg Hold X 10 count X 15 PAX
Irkins X 20
Time to go survey the Eastern sector of the land, Indian run there and pick a big rock.
Curls X 20
Bend Over Row X 20
Chest Press X 20
Don’t Drop the Rock on your Head X 10
Rock Dips X 20
Indian run to the Northern quadrant looking up on Mt. Camelot, plank-o-rama until all PAX arrive.
Bear crawl across field to base of hill and sprint to the top.
Prisoner squat until all PAX arrive then X 15
Bear crawl down hill to base then sprint back to track
Squat Hold until all PAX arrive.
REPEATO with Plankjacks at the top and Badonkadonk Squats at the bottom.
Time to hit the Western region, Indian run there.
Quickfeet on the curb near the Station until all PAX arrive then run to low wall.
Dirkins X 20
Return to flag for 2.5 minutes of Mary.
MARY
LBC’s X 20
Freddie Mercuries X 20
Windshield Wipers X 15
Rosalita’s X 10
COT
Good work today by all PAX, newer PAX pushed themselves today, getting stronger sirs! Testament to the EH, FNG Padre has been headlocked from a neighbor, a colleague and YHC. After 3 weeks, he took the first and hardest step and came out, great work today Padre! And social media is working too! Ratatouille found about F3 that way and stepped out, tried something new and will be back next week.
Nameorama and welcomed FNG’s Padre and Ratatouille to the F3Nation!
Announcements:
– Spartan Sprint in September
– Invited PAX out to Agoge in Wake Forest
– Encouraged newer PAX to check out other AO’s and pick up another workout or two a week
PRAYER REQUESTS
– Continued prayer’s for PCH’s wife. Meals still needed, contact Moonshine or Patina for link.
– Patina’s nephew Kyle back in hospital in Missouri.
– Floppy’s pink 2.0 will have a home visit this weekend.
– Terramite’s M having a medical procedure done today.
Sprinker took us out with a fine prayer and blessing for the week.
NAKED MOLESKIN
Thankful and blessed for this group of faithful PAX and the opportunity to lead. F3 has changed me in the past year on so many levels and I am pumped for other’s to experience the 3 F’s as I have. So keep spreading the word for this new AO, keep ’em coming! So until next time men, AYE!
