Man it was cold this morning. We have been blessed with warm weather so far -today sucked! 17 hardy PAX came ready. New Site Q’s Singlewide and Franzia have some big shoes to follow after the great show put on by Mr. Rogers and Epoxy. The Forge is a historic site for F3 Raleigh and the new site Q’s are stepping up the game by adding extra credit-Franzia and Singlewide were the only 2 for extra credit so guys keep selling.
No FNG’s so off we go. Run from the parking lot through the park and around the lake- circle up.
ssh 25x
Good Mornings 15x
Imperial Walkers 20x
Fazio Arm Circles 15x forward 15x reverse
Mountain Climbers 20x hold when finished
Merkins 10x
Recover on the jog: Run to the swimming complex parking lot.
The Thang:
Partner up- Parnter 1 runs across first parking lot- bear crawls up the grass hill- runs across the second parking lot- runs back to starting block and taps out partner 2
Partner 2 -does burpees until partner taps him out
Repeat the loop until 100 burpees completed as a team.
Thanks Dingo.
Recover on the jog to picnic shelter- This shelter was occupied and being slept in- we moved to the next shelter;
Left/Right-step up 20x
Dips 15x
Erkins 15x (I think)
Derkins 15x
Left/Right step up 20x
Dips 15x
Erkins 12x
Derkins 10x
Recover on the run back to the bottom lot.
Run up the hill stopping at each light
5 merkins
10 merkins
15 merkins
run back down
10 merkins
5 merkins
Repeat –
5 sumo squat jumps
10 sumo squat jumps
15 sumo squat jumps
10 sumo squat jumps
5 sumop squat jumps
jog to Franzia’s pump house
People;s chair
2 Pax 10 counts
BTW
2 Pax 10 counts
jog to bottom of hill
Sprint to the top of hill
jog to Park for Mary
LBC 25x
Heels to Heaven 20x
Homer to Marge 15 x
Done
COT
Announcements
Arena Friday
Prayer Request;
Orwell
Yoda- family friends Mother in Hospital-Daughter terminally ill
Overdraft sister -in law- fighting cancer
Steroid took us out in Prayer- Thank you.
F3 started for me at the Forge- That day I never thought I would be able to Q this event much less make it another day- truly amazed – I am humbled, grateful to be able to now do so- I owe this to the men of F3 and God- Thank you.
Elmer Fudd
