As I arrived this morning at 0540 to the Disabled List AO, I was a little worried to find zero PAX there ready to get it on. Yes, it was a little bit chilly but nothing like some of the posts this winter past. I shouldn’t have been concerned… Four PAX materialized out of the gloom ready with bum wings in tow, ready to work.
However, our brother Lucero showed up to the AO and had forgotten his gloves (no problem, we had loaners) but then quickly realized he’d meant to post to @F3NorthHills! So off he jogged to catch those guys before they finished warm-up. My feelings were only hurt for a little bit.
Warm Up
- SSH x 25
- Carolina Dry Dock x 25
- Sir Fazio Arm Circles (x10 front, x10 back)
- Mountain Climbers x 25
- LBC x 25
The Thang
Over at the McAlister’s fountain…
- Alternating Left-Right Step-up x 20
- High Erkin x 20
- Dips x 20
- Derkin x 20
- SSH x 20
Repeat-O doing 15 reps, then 10 reps
Across Lassiter Mill road near Whale Bone Surf Shop…
- Bear crawl up steps, Racoon Walk down the brick wall, then Bear crawl down the inclined sidewalk x 3
- In between circuits, we did 5 Burpees OYO, 5 Star Jumps, and 5 Prayer Squats
Back across to J.C. Penny’s for…
- Quick Feet x 20
- Low Erkin x 20
- BTW x 20
- Quick Feet x 20
- Low Erkin x 20
- BTW x 20
- Quick Feet x 20
- Low Derkin x 20
- BTW x 20
Walked back toward the McAlister’s Fountain, doing Lunge Walks/King David kicks from the corner to the fountain…
- Alternating Left-Right Step-up x 10
- High Erkin x 10
- Dips x 10
- Derkin x 10
- SSH x 10
Mary
- Homer to Marge x 25
- LBC x 25
- Plank – Regular x 10, Left Arm Up x 10, Left Leg Up x 10, Regular x 10, Right Arm Up x 10, Right Leg Up x 10, Regular x 10, Low Plank Hold x 10, Regular x 10, Low Plank Hold x 10, Regular x 10
Announcements
- 2nd F this Thursday at Big Boss Beer. Some run, some fun, some adult beverages
- 3rd F at F3TheForum, today at 1200 at StricklandRd/SixForksRd. Q is Friar Tuck
Prayer Requests
- Thoughts and well-wishes for King David’s upcoming knee surgery. He’ll be out of action for a good while, but we wish him well!
- Ongoing prayer’s for Hush Puppy’s dad who is doing better
- Slash asked for prayers for a friend who is pushing hard through Leukemia but is showing some great positive signs of recovery
BOM
- Slash took us out with a word of grace.
-Azul
