Bernie – Page 10 – F3 South Wake

Pilgrim Rock

July 6, 2018/in Cletus /QIC: 187
PAX: 187, 8 Bit, Banana Seat, Bernie, Breach, Da Business, Dawgpound, Doc, DoubleD, Emeril, FedEx, Hasselhoff, Lipstick, M4L, Magnolia, Pablo, Peeping Tom, Pikachu, Roger Roger, Skidmark, The Natural, UTI

Bernie did a Slight Variation to a Pilgrim workout…

Warmup: SSH, Good mornings, Mountain Climbers

Main Workout: 4 Stations

1- Burpees, Curls, Jack Web, Homer to Marge

2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges

3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters

4-Plank, hollow hold, Mountain Climbers, Russian Hammers

Mary: Abs blast

Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.

Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling

It’s a Long Road Ahead

June 27, 2018/in Possum Trot /QIC: Wrangler
PAX: 187, Banana Seat, Beater, Bernie, Crosby, Foghorn, Forceps, LED, Lipsync, M4L, Noah's Ark, Pablo, Pikachu, Pilgrim, R22, Skidmark, Slots, Suave, The Natural, WebEx, Wrangler, Yogurt

So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.

Warm Up:

Jog around the tennis court

15 Side Straddle Hop

15 Hillbillies

15 Imperial Walkers

10 Fozzy Arm Circles Regular

10 Fozzy Arm Circles Reverse

10 Good Mornings

10 Copperhead Squat

The Thang: Ten station workout all the way down the Possum Trot road

Station 1 Burpee x 10

Station 2 Rock Curls x 20

Station 3 Merkins x 15

Station 4 American Hammer with Rocks x 20

Station 5 Bobby Hurley x 20

Station 6 World War II x 20

Station 7 Plank Jacks x 20

Station 8 Morning Wood 10 Left / 10 Right

Station 9 Mountain Climbers x 20

Station 10 Monkey Humpers x 20

Sprint Back to the start (Station 1)

THANG ROUND 2 with adding 5 more reps to each station

No Man was left behind!!!!! Everyone picked up the six!

THE WALL

10 Donkey Kicks

15 count – People’s Chair arms out

10 count – Balls to Wall

15 count – People’s Chair arms up

Mary:

20 LBCs (I know we only had time for 1)

COT:

Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.

U-Turn

June 16, 2018/in U Turn /QIC: Skidmark
PAX: Bernie, Dawgpound, Draper, Farva, Forceps, Glamper, H1N1, Oh Yeah, Pikachu, Skidmark, UTI

11 Pax posted for a minimum 5 mile run. A few got in a little EC.

Warmup: 10 x IW, 10 Hillbillies, 10 x SSH, 10 merkins

COT at the beginning.

Announcements: 4th of July Convergence

Prayers: Draper and his family, Double D, Crablegs

Welcome FNG Glamper

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