SF planted. 7 PAX at the ready. Several new faces at Garner’s first and finest (and only for now) F3 workout. Humidity was vicious. After missing almost 4 weeks out of the gloom due to injury, YHC was ready to get back in the mix. There’s no better AO for Raleigh and SouthWake PAX to converge and tackle the gloom together on a weekly basis. That being said….
Jog around school and down the long road to the rear WCA Gate. (almost 1/2 mile)
Warm Up
- SSH x20, Imperial Walkers x20
The Thang
- Line up at light pole. run to sign – 5 reps of a called excercise, back to start – 5 reps, run to gate – 5 reps, back to start – 5 reps, run to sign – 5 reps, back to start – 5 reps (30 reps total each exercise)
- round 1 – merkins
- round 2 – LBCs
- round 3 – prisoner squats
- Run to football field and split into 2 groups for the “Elle.” One team runs to the far corner of the field and does AMRAP exercises, while the 2nd team runs to tag. Team 2 begins exercise while team 1 runs to far corner and begins next exercise.
- Exercises: Burpees, Merkins, Heels to Heaven, Wide grip merkins, Freddie Mercuries, Carolina Dry Docks
- Run to Pic-a-Nic Shelter:
- Round 1: Irkins x15 IC, Dips x15 oyo, Derkins x15 oyo, Squats x15 IC
- Round 2: 10’s
- Round 3: 5’s (20 squats, just for Skyline)
- Run a bit, bear crawl up stairs the down hill, repeato. Continue on the run to practice field
- Gorilla walk to far cones, and sprint back. Bear Crawl to far cones, and sprint back.
Mary
- LBC’s x30, Rosalita x20, American Hammers x20
Finis!!!
COT
- Romans 8:28 “And we know that all things work together for good to those who love God”
- Prayer requests lifted for Tardy’s family, and YHC’s new niece
- Prayer for Roger Roger and the M. 39 weeks on the incubation. Get that rest now.
- Prayer answered for Skyline’s M and the job hunt
- Yosef took us out strong in a BOM
NMM
- It’s always good to be in the gloom. Once you’ve taken the red pill, its tough to rest through an injury and not join your brothers. F3 really has become a part of who YHC is. Thanks to the PAX for the prayers. Special shout out to the ones who picked up the mantle leading and/or supporting the Qs. When one man is down, the others fill the gap. There never was a gap to begin with. Aye!
- Yosef is a great encourager and leader. He even operates well at 9 degrees.
- Skyline is turning into a machine. Well done. He’s also perfecting the art of mumblechatter. Take notes those whom profess this gifting.
- Welcome to GnP first timers Bret Michaels, Kid Cracker, and Jimmer. Hope to see you again.
- Want to know more about F3: who, why, what? Pick up a copy of “Freed To Lead” at the F3 Gear Store. Someone among the PAX may have a copy to share.
