Although it is not a requirement for your F3 name to begin with P to Q at the Crucible, the previous 5 Q’s were led by men with F3 names beginning with P. That was enough for Pygmy to convince me to continue the string and tackle my long overdue maiden Q.
11 PAX, no FNG’s, Short run to lower parking lot where we circled up for:
WARM UP
Side Straddle Hop x20 IC
Good Mornings x15 IC
Mountain Climbers x25 IC
Imperial Walkers x15 IC
Sir Fazio Arm Circles x15 IC
5 Burpees OYO
THE THANG
Run to Path around Soccer Field/Park and partner up.
Partner 1 runs lap while partner 2 does 10 burpees and then LBC’s until partner returns. Flapjack
Second Lap – 10 burpees and then prisoner squats. Flapjack
Third Lap – 15 burpees and then Sumo Jump Squats. Flapjack
Run to The Rock Pile
Rock Curl x15
Tricep Extension x15
Bent Over Row x 15
Squat Overhead Press x 15
Repeat with x10’s
Run to Tennis Courts
Partner 1 – People’s Chair; Partner 2 – Suicides. Flapjack
Partner 1 – Balls to Wall; Partner 2 – Karaoke. Flapjack
Partner 1 – Peoples Chair; Partner 2 – Bear Crawl. Flapjack
Partner 1 – Merkins/Plank Hold; Partner 2 – Lunge Walk. Flapjack
MARY
Box Cutter x15
Homer to Marge x20
Low Slow Flutter x15
American Hammer x14
ANNOUNCEMENTS/PRAYERS
Forum today and all Mondays at Panera on Six Forks and Forum Drive in North Raleigh. Great conversation and currently studying the book of James.
F3 event at Healing Transitions on May 17th. $20 cost with all proceeds going to Healing Transitions. Additional donations welcome and encouraged.
ManRam asked for prayers for a work project. This and all silent prayers lifted up to the Lord for His glory.
Thanks to the PAX for hanging in there with me for my first Q and for the patience with the occasional miscount. This was way overdue and I’m thankful for the nudge to Q.
