FNGs:
Nope
Warm Up:
Mosey down to the track
Warm up lap
Leg swings, A skips, B skips
The Workout:
8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace.
Mary:
Mosey back up to the parking lot for some yoga
Announcements:
CarPex Q Swap Coming up
T-Claps (Recognition):
Pax for getting after it in this humidity
7 PAX for Gump’s 6 Year Anniversary at Cletus
FNGs: Nada
Warm Up: Daisy Pickers, Hillbillies, Sir Fazio, Wind Mills
The Workout: We got our Sheepdog CQC on with a lot of kicks (front, back and side) and P90X Plyometrics as we moseyed back and forth between the tennis courts and even more complaints about loosening our hips.
Mary: Around the horn
Announcements: Q Swap coming up between South Wake and Carpex next week
FNGs: None
8 HIMs posted to GP this morning; A lot of hard work and a little disc golf. YHC brought the music box.
WarmUp:
10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s, 20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays, 10x3ct Daisy Pickers,
The Workout
Circle of Rock: (Rotate rocks between exercises).
3 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers, Rutrows, and Ground Pounders.
3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks (Hence the name drilling holes)
Pax Pair up and each does 2 sets each of Rock Planks and Crab Rock Planks while the other runs two lines down and back. Squat Hold till all PAX are finished.
Mosey to the Wall of Pain
Mosey to the putting green:
PAX put discs and bear crawl to nearest for retrieval. Return to starting point for exercise
1 set of: 10×3 ct Merkins, 20 Squats, 20 lunges (10 each leg), 10×3 ct Split Jacks, 10x3ct Star Jumps, 10×3 ct LBCs, 10×3 ct Mountain Climbers
Announcements: Raised over $3,500 for for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.
Prayer Requests: Praise – Ellie got into Purdue, Cancun’s 2nd Dad recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney
FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.
The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.
21 exercises x 25 reps each = 525 total reps
Rocks were returned while the final group finished their burpees and we headed back to the flag.
Mary:
Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.
T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!
Prayer:
Unspoken. YHC took us out. BOM is back!