The PAX of F3 South Wake were called out yesterday by Kid Cracker for a massive Fart Sack epidemic on Monday. We were even confronted with a list of reasons why we missed a beat down…

Top 10 Reasons to miss an F3 Q:

  1. It was drizzling outside
  2. The wind was blowing
  3. My hamstrings were a little tight because I haven’t adequately stretched them in 15 years.
  4. There was a Gilmore Girls marathon on TV last night, and the time got away from me.
  5. I think I tweaked my back during that 4 minute marathon love making session with my wife.
  6. I may or may not be participating in a Ruck in the next 6 months and I don’t want to overdo it.
  7. I was on my period.
  8. The humidity levels were over 30%
  9. It wasn’t in my 65-72F degree wheelhouse
  10. I accidentally hit Off when trying to hit Snooze for the 12th time

 

So today at Kenny’s Grave, 12 PAX came out into the Gloom (most were at least 10 minutes early which is unheard of). Last week there were only 4, so the more the merrier for another ‘Tour of Fuquay-Varina’.

 

WARM UP

Jog around the Community Center and warm up in the parking lot.

SSH x20

Imperial Walkers x15

Good Mornings x10

 

THE THANG

‘Pole Position’

This is a modified version of an Indian Run. PAX head out in a full sprint to the next pole (street light). Immediate called exercise by the Q (Power Up Merkins, Squat Jumps, etc.). Recover on the way to the next pole (lunge walk, jog, butt kickers, high knees, etc.). Continue until we reach the neighborhood (a little short of a mile).

 

‘Climb the Hill’

At the base of ‘the hill’ in the neighborhood the PAX divide into 1’s and 2’s. While 1’s Backward Bear Crawl to cone (15 yards), Shuffle Left/Shuffle Right, then Backward Run the rest of the way up the hill, the 2’s complete a circuit of DECONSTRUCTED BURPEES…Squat Jumps x10, Mountain Climbers x10 and Merkins x10 (keep doing the circuit until your partner returns). Most PAX were able to complete at least 2 circuits each time. Complete 3 rounds of this!

 

‘Homeward Bound’

The PAX start the long trek back to Kenny’s Grave. At the base of the other hill, grab a partner and wheelbarrow as far as you can go. Keep switching until you reach the first street. During the jog back, stop and do random Merkins, Lunges, Planks and some final sprints.

 

MARY

LBC x10

 

COT

Prayers for all and thankful for such a strong group of men! Imp took us out.

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