12 Rounds
4 Pax out in the gloom at one of the original South Wake AOs…not fully knowing what to expect from the Q (H1N1)…but ready to go. After the greetings, the Q realized we started 1 minute late so we all knocked out one burpee and got the party started.
Warm Up: Lap around the field and then squared up for some Good mornings, SSH, daisy pickers, imperial walkers and hillbillies…10 each in IC
The Workout: Today’s workout – 12 rounds
Each round began with a new exercise consisting of 3 minute intervals – 45 seconds on, 15 seconds rest
Round 1: Shoulder Taps – hold plank during rest
Round 2: American Hammers
After round 2, a potential FNG (Dexter) with his dog approached the Pax and inquired if we were a team in training. We quickly took the opportunity to introduce Dexter to F3. Dexter committed to come out in the gloom at Kenny’s Grave next Thursday so let’s be sure we have a great turnout.
Round 3: Bear Crawl
Round 4: Sprints across the parking lot
Round 5: BTW
Round 6: Low Slow Flutters
Round 7: Step-ups
After round 7, the Pax were short on time so the Q called out the remaining rounds and the last two were choice of Pax.
Round 8: Turkish Getups
Round 9: WWIIs
Remaining rounds not completed
Round 10: Lunges
Round 11: Moroccan Night Clubs
Round 12: People’s Chair
Mary: No time so left so we went right into announcements.
Announcements: NCAA Bracket Pool closes today; Q school tonight at 6:30pm; Sprint Tris and Run for the Quay coming up June 1st; Rugged Maniac May 18th; ALS walk April 20th
Each week, Pax gathering at Kennys Grave will share Nutrition tips and each Pax will leave with the challenge to execute and report back the following week.
Tip this week: Waste In, Waist Out – we’re all guilty of eating the leftovers (waste) off our kids plate they don’t finish that leads to a growing waist line over time. Pax challenged to stop eating once you feel full instead of continuing to eat just because there are leftovers on your plate or your kids plate. This approach will improve overall health.
Prayer: Founding and current senior pastor at Midway (H1N1 and Messi’s church) passed away this past Sunday – visitation tonight with funeral on Friday; Pax traveling (Cupid and H1N1); Recovery for injured Pax; Crablegs
