Holly Springs Finest
21 Pax posted this morning for a 0.0 workout. In case you’re not sure what that means, it means no running. Mixed reviews from the pax at the beginning. Some dreading the no mosey workout, others, unsure of what was about to hit them, were a bit excited about that thought of no running. I’ll let them chime in with their opinions later.
Full day this morning as Holly Springs finest made an appearance to address what I can only assume was an issue related to noncompliance and an ATM machine.
As our workout started we had a brief break in the action when a truck backed over a shopping cart.
EC: Quite a few but I’m not sure who so I’ll go with Pikachu, 187, Shamwow, Warbucks, Aquaman, Bullseye
FNGs: Not today
Warm Up: Can’t have a good day without a good morning, Imperial Walkers, Hillbillies, Daisy Pickers, and Sir Fazio Arm Circles
The Workout: Deck of Cards Rotated exercises in order: merkins – on Q down and up (diamond if pulled, Hand release if heart pulled), Lunges in cadence, WWII, Squats
A 25 lb and 35 lb kettle bell were passed left after each exercise. If a spade was drawn it was 2x the amount on the card.
Joker = 10 turkish get-ups and yes you had to do them with the kettlebell if you had it.
Mary: Pax held plank for 7 minutes. Did some R arm and L arm up. Also did some R arm R leg up crunches and vice verse. 1 quick 10 count pickle pounders. While Pax were holding plank Q tested Pax knowledge of F3. A little trick I picked up in F3 Pittsburgh were they hold a position and each pax says the mission.
The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
We also did some work on the core principals: 1. Free of charge 2. Open to all men 3. Held outdoors rain or shine, heat or cold, 4. Peer led in a rotating fashion with no certification needed 5. All workouts end with a COT.
Recover
Announcements: Work at the Holly Springs Food Cupboard this weekend from 9 -12. Showup bring the 2.0s. Need support.
Memorial Day Murph at Womble 0700. Paradise City will be open. Rumor is so will Mutiny with Ultimate.
T-Claps (Recognition): Shamwow for checking on the guy that ran over the shopping cart.
Prayer:
Pilgrim’s dad Ben Sr.
Drew from Motorboatin’s neighborhood
Double D
Lucky on his 50 miler
Emeril took us out.
