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2020 South Wake Frosty CSAUP 12/5

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On a crisp December morning. Well not so crisp but it was December 20 HIM congregated at Possum Trot for the 2020 South Wake CSAUP..Ruck Style. That’s right all of us were carrying rucksacks with the appropriate weight inside. Trust me I checked. Cadre Breach was joined by Cadre Blue Hen and Cadre M4L. We kicked off the first workout at the Trot with Fonzie at the helm.

@Farva, @Dawgpound, @POTS, @Blue Hen, @M4L, @Finkle, @Bondo, @Alpine, @Flannigan,

@Fanny Pack, @Dauber, @Bingo, @Pikachu, @Latiner, @16-Bit, @Sprinkler, @LED, @Fonzie, @H1N1 and

@Breach on the Q

Possum Trot Q #1 BB (Fonzie)

25 days of Christmas

Chestnuts Roasting (Chest press with the ruck)

Hanukkah Billes ( Hillbillies)

Reindeer Rows (Rut Rohs)

Imperial Nutcrackers

Santa Squats

Taint Tinsel (Swings with the Ruck)

Merry Merkins

Abominable Snowman (LBC’s with the Ruck)

S-Hat Burpees (10)

 

After the Trot workout, we hit the pavement for our trek to Mutiny. There were 5 coupons in play 2 Firehoses, 2 Pain Sticks, and a sandbag. The load had to be shared by all so everyone took turns embracing the suck. Sprinkler decided to take a dive in the ditch and almost took himself out before we got to his Q. The pax only racked up 2 violations along the way.

Mutiny Q (Sprinkler)

Arrived to have 2 penalties. With pack 20 merkins, took the pack off for overhead press for the second penalty. Off to the parking lot. Lined up to do Irkins, Derkins and dips on the curb with crab walk and lunge walks from one side to the other for a total of 4 rounds.

Moseyed to Rockpile and claimed a partner. Partner 1 curls, bus driver, rut rows while partner 2 ran to 2nd light poles. Rinsed and repeated. Ended with 5 burpees OYO.

The Pax was given 5 mins to rehydrate, refuel and repack before getting back to the action. The pax were allowed to leave 1 coupon behind and they voted to get rid of a pain stick so we left that behind in the support vehicle. We pressed on to the next AO..The Nest. Upon arrival at the nest we grounded the coupons and the packs for the Nest Q via Finkle, there were no violations on this part of the trip.

Nest Q (Finkle)

Pax was taken down to the walls and the fence line for some Balls to the wall and people’s chair sets. On the first set we counted to 25 for Balls and seal claps to 25 till we got all the way around and then set 2 we did shoulder tap Ball and overhead claps. This continues till we got down to decreasing by a 5 count each round.

Second activity was bears and dans.  Bear crawl two parking spaces than did Lt Dan Taylors building each time up to 10 squats and 40 lunges.

 

Pax was given another 5 minutes to rehydrate and refuel, we lost H1N1, Fonzie and LED after this AO. The decision was made to leave the sandbag and a pain-stick behind for good behavior. Onward to Casino Royale. Along the way Cadre Blue Hen decided to have the pax do some Indian Runs. The back 2 guys run to the front and tuck in behind the flag bearers. During the journey he had them try to beat his timer, Flannigan with wings of glory ran ahead of the colors which resulted in a violation for the pax.  Which was assessed by him when we arrived at Casino Royale. 22 Diamond Merkins with the packs on.

Casino Royale (Fanny Pack)

BOMBS at the Casino. With a lot of the wall working and bear crawling already taken, YHC had to go to a hybrid plan C. @Dauber knowingly chose a number of reps to start with (15) and @Farva unknowingly chose B1 -Burpees rather than B2- bench presses with the ruck. 2 groups Indian run with no rucks in opposite directions. When groups meet, we did BOMBS. 15 burpees OYO, 25 Overhead Press with a ruck, 35 merkins, 25 big boy sit-ups, and about 3 minutes of squats.  Both groups got around the large track twice. YHC did call an audible and chose mercy over punishment and ended the squats about 20 seconds early. Honored to be a Holly Springs Pax and allowed to lead today with my brothers in the Quay!

Pax was given the last 5 min break of the day for hydration and fuel before stepping off for the final leg back to Possum Trot. Once we got to the railroad tracks Blue Hen decided to take the pax down the iron highway. The trek was slow going as the town of Fuquay did not place railroad ties very symmetrical to each other. We got a bit spread out due to the uneven terrain, but we got back in line for the final push up the hill and back down to the trot. We dumped our packs and coupons for the final time and headed to tennis courts to get smoked one more time by 16-Bit.

Possum Trot #2 (16 Bit)

PAX lined up on one sideline of the first tennis court to perform what I’ve named a Crab Boil. PAX crab-walked to the corresponding sideline of the next court where we performed 15 crab cakes in cadence. Resumed crab walk to the next court and did 15 crab bumpers (inverted pickle pounders). We were supposed to crab walk to the same sideline on the next court but a silver sneakers tennis tournament was starting to show up and that last court was getting occupied so our last crab walk was only to the sideline on the other side of the court we were on. When we got there we did 15 crab jacks in cadence.

The aforementioned tennis tournament stopped us from being able to rinse and repeat so we audibled to batwings which consisted of 10 of the following, forward arm circles, reverse arm circles, seal claps, and overhead claps.

We headed down the hill towards the baseball fields and circled up for Mary. We started with 20 American hammers in cadence and then went to Dr. W’s. These are one of my favorites but always cause a lot of confusion. It’s an 8 count exercise that we lost count during so I stopped after 7 or 8 of them. We finished up with an LBC circuit of regular, reverse, and side LBCs.

 

We ended in a very large COT with some great messages passed about our involvement in the community and our impact on others. We closed in prayer and got back to the front of the park for some very much needed coffee and biscuits courtesy of Forceps.

 

 

Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW

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This morning – we honored the passing of a great one – Eddie Van Halen.  It was great to see the 12 Oaks Clown Cars roll up.  Midget almost jumped the curb in the Lexus.  YHC had been up since 3:15 and was fire’t up – lets do this

FNGs: None

The Workout:
Warm Up:

  • Double D took the flag and led us out of Wescott and over the the Church back parking lot.  We played a little frogger on Sunset Lake Road
  • I found a bluetooth speaker in the mulch so I decided
  • Gathered in a circle – YHC explained who we were honoring.  To begin the tribute – the Pax did “Burpee Eruption”  this was continuous burpees through the 1:30 Eddie Van Halen classic solo – “Eruption” – that sucked
  • Good Mornings x 10
  • Mountain Climbers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

Thang 1:  Running with the Devil

Van Halen Fact:  They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth.  In 1978 –  Eddie was just 23 years old when they released their debut, self-titled album.  It had 11 songs and was only 35 minutes in length.  The opening track was “Running with the Devil”

11s while Running with the Devil played on loop

  • Bottom of Hill – Merkins
  • Top of Hill – Squats
  • 5k pace on the run or faster

Thang 2:  “Panama”

Van Halen Fact:  Released in January 1984.  This was the final full length album to feature the original members.  This album produced the bands only #1 single on billboard – Jump.    The kid on the cover was based on a famous Italian work of art called a “Putto”

Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat

  • 60 Body Weight Squats (20 per round)
  • 60 WW1 (20 per round)
  • 60 SSH (20 per round)
  • 30 Burpees (10 per round)
  • 60 Mountain Climbers (20 per round)
  • 60 Merkins (20 per round)

Thang 3:  Hot Summer Nights

Fact:  Eddie Van Halen could never read sheet music.    Gene Simmons produced their 1st demo disk.   5150 named after mentally disturbed person.  Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge

  • Cackalaca Choo Choo  (All this to 5150’s “Hot Summer Nights” on Loop)
    • Pax in a plank hold in large circle
    • 1 pax goes around the circle jumping over feet of planing pax
    • Every two jumps – he does a burpee
    • Next pax leaves and goes around

Double D led us back to my truck with shovel flag flying!

Mary:

  • Low Slow Flutter x 20
  • LBC x 20
  • Have a nice Day

Announcements:

Dumbo 3rd F at Holly Springs Food Bank

T-Claps (Recognition):

Prayer:

  • Unspoken
  • Famunda with some job uncertainties
  • YHC took us out

 

2nd F

  • We had sausage biscuits and Busch Latte

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“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.

19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.

FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Standard U-Turn with Minimal Kisses and Hugs

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FNGs: Not Today
Warm Up: Various stretching called out by the Q and some wanna be Q’s, as YHC was stalling with the staggered departures 🙂
The Workout: Standard U-Turn
Mary: Stretching during announcements
Announcements: F3 Wilmington Race is a go. Check the webs and signup on google sheet.
T-Claps (Recognition): 28 men for still hitting the pavement hard with all that is going on.  It’s been a rough week for the world, a lot of disruption in our daily life and races cancelled. This is the time we need each other the most. The strong friendships are what will get us through this and make an impact on community where we can.
Prayer: All effected by Covid-19, Moby’s Father back in hospital, Aqua’s Father in-law, Katniss Co-worker/Long time friend passed, Crablegs.

 

Poker at the Fire House

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YHC pre-blasted with the promise of picking things up and putting them down. The implication was that was simply kettle bells – the fire hose waiting to greet pax as they pulled in proved that was not necessarily the case.

EC: Full House and Deadbolt for some miles, Dawgpound, Flanigan, and YHC for some yoga.

Pax just kept pouring into the parking deck – not sure if it’s the pleasant location or the attractiveness of the scaleable workout, but for two weeks in a row we landed at 20 pax for Ivan.

FNGs:

None today – a shame.
Warm Up:

SSH x20 IC

1x Burpee

Right leg swings x10 IC

2x Burpee

Left leg swings x10 IC

3x Burpee

Daisy pickers x10 IC

4x Burpee
The Workout:
Pax maintained the circle around the fire hose. One pax left their kettlebell and picked up the hose for a lap around the bottom of the parking deck. Another pax flipped a card out of the deck which determined what exercise we did while the pax was traveling.

For the first 12 minutes we did:
Diamond – Squat Thruster – Tragically we didn’t get to do a single one of these. The problem with randomization I suppose.
Spade – Kettlebell swing
Clubs – Curls
Heart – Merkin shuffle (Merkin with one hand on bell, slide bell, merkin, repeato)
Joker – Turkish Getup

For the second 12 minutes we did:
Diamond – Lawnmowers
Spade – Midget cookie pouch
Clubs – Triceps
Heart – Midget getup
Joker – Turkish getup

At some point in this second set a 3rd and 4th joker were drawn and the pax learned that YHC’s deck was a bit doctored…..woops, might’ve failed to mention that at the start.

For the third 12 minutes we did:
Diamond – Boobity boobity (squeeze bell and press up from one pec to the top down to the opposite, repeato)
Spade – Low slow flutter w/bell overhead
Clubs – WW1 w/bell
Heart – Single leg deadlift
Joker – Turkish Getup

During this set UTI remarked that there was a difference between Jacks and Jokers. YHC assured him that there were in fact only 6 jokers in this “deck” of cards.

Mary: Incorporated into last set

Announcements:

Run for Dee Dee – https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):

Yogurt for the triple down option this morning (Crazy Ivan, Mountain biking in Umstead, 5K in Umstead). Keep your eyes out for this one to repeat itself!

Prayer:

A note about the requests – we have some of the same requests that come up for long standing issues. Please do remember to conciously lift these up in whatever way matches with your creed – don’t just check the box at the end of CoT, make it real.

Wallaby. Forceps and his family. Lipstick’s family and his sister. YHC’s M’s back.

YHC took us out.

3 Ring Circus at U-Turn, but No Dumbo…

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Q Tour rolled into U-Turn this morning. Nice brisk temps. Pre-Blast went out late last evening from YHC after assessing the multiple feeds on Slack to determine what many of the PAX were thinking heading into their Saturday runs. Saw many were looking to get in some early morning miles, some looking for 5 as usual and others feeling nostalgic, looking for the ‘old school’ U-Turn route. For YHC, the plan was to start em off with warm-up and close em down with COT, but lead a 3 mile route for those looking for shorter distance. The combination of age setting in, my stupidity on Monday ‘getting way after it’ at PC, as well as my unfortunate lack of common sense trying to make Emeril all salty during Indian runs has earned YHC a well-deserved hip issue. To that existent, YHC had to rely on the strength of the PAX to push each other during their 5 mile runs.

Lots of PAX rolling in from EC and also many rolling in for Main Event. Planted flag, exchanged pleasantries with several PAX. Around 5:58am, Pablo was seen coming in hot, but no co-pilot in the form of Dumbo to be found. After seeing some early morning feeds from Slack on my porcelain throne this morning, it appeared that a great evening was had by many PAX at the NC State game last night. Dumbo’s morning scratch, however, was about as disappointing as Danny Manning’s .411 winning percentage at Wake Forest to many PAX in attendance,  including DawgPound, Pablo, and Emeril.

6:00am hit and after confirming no FNG’s we were off with the following warm-up.

Warm Up: Light jog around the lot with alternating carioca R\L, L\R. Continued on the light jog and circled up for SSH X15, Imperial Walkers X10, Hillbillies X10, Good Morning X 10 IC. Squat hold while YHC explained the options.

The Workout: Old School U-Turn with Dauber and Doc, Newer School (current standard U-Turn) route with 10min\mi and higher starting first, and a 3 mile with YHC, heading in either the New School or Old School direction. After explaining the route options, YHC sent the 10min pace groups first, but then Slide Rule said he’d have to be back before 7am, so would head out with the 10min group and then at that point after witnessing his long strides, the gazelles got triggered and just headed out all at once. They all knew what to do so…run pick up the six, repeat for 5 miles.

Boy George, Vasoline, and YHC stayed back, did some additional exercises to continue limbering up and to burn some time at the beginning so our 3mi route would end around the same time as some of the 1st PAX starting to filter in from their run. We chose new school route and headed up about 1.5 mi and just circled back to the lot. 15 PAX at the start and about 21ish PAX on the return for COT, accounting for those that headed out for early EC. Definitely didn’t lose anyone, but gained a few along the way.

Mary: OYO
Announcements: Dad-2.0 Workout with Mr. Terrific at 9am Womble.
T-Claps (Recognition): Deadbolt shaving 20seconds this morning compared to last week’s U-Turn post. Kudos to DawgPound with a strong finish at the end in picking up the six onto a solid 5mi run pacing around 9:13. All those getting extra miles out there this morning and pushing each other

Prayer: Continued prayers for Forceps. YHC took us out.

New Route to Crossways

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EC: Skidmark
FNGs: Nope
Warm Up:
Circled up for the following:
Side Straddle Hops
Frankenstein Kicks
Leg Swings
Good Mornings
The Workout:

Took the Paradise City EC route and when we got to the greenway we took it to Crossways. Ran Crossways and back. Then took the greenway back to the parking lot.

Mary:
Circle up for the following:
Hamstring stretch. Pulling you down by holding onto your calfs and pulling.
Runner Pose deep stretch. Keeping your back upright push into the stretch.

Announcements:

Run for Dede April 4th https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):
Prayer:
Pikachu’s wife
Wiggly
Forceps and his family
Wallaby
Lipstick’s Sister

UTI Talks a Big Game

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EC:  Banana Seat, YHC, Deadbolt, Mr. Terrific, Alpine – I’m sure there were others….  I didn’t get a great tally  Notable mentions are Pikachu, Lipstick, Katniss, Mr. Terrific, and Aquaman that were charting their own course this morning and did not COT with us today.

FNGs:  Brought into the gloom by Emeril.  Gilligan was once a rower which naturally means he must sail.  He didn’t say it but by the looks of him I’d say he likely has an eclectic group of friends that enjoy getting lost in remote and exotic locations.  Welcome Gilligan!

Warm Up:  As part of warm-up, YHC took a moment to get the runners sorted.  Immediately kicking the runners planning to go slower than a 10-min pace out onto the route.  Other runners (technically non-Uturners) were launching at the same time and they left pretty abruptly.  Having them filter through the crowd just added to the confusion.  The remainder hung with me for a little warm-up.  Daisy Pickers, Frankensteins, light jog, butt kickers, high knees, carioca, and Backwards jogging were all on the menu.

The Workout:  Standard Uturn route was the plan with mandatory Pick-up the 6 spots at the 12 Oaks Circle and at Irving.  Ultimate plan, have all waves finish the run at the same time.

Wave 1: Fun-paced

  • left at 0600, go your pace but stay together

Wave 2: Fast-paced

  • Warm-up at 0600 and left after a bit

Wave 2.5: The Sick Kids

  • left a little after Wave 2, we weren’t sure what we’d do.  We managed 2 miles.
  • Title explanation here:  I woke up this morning for 5 miles EC and 5 miles ME.  Apparently my health isnt quite with me (yet again).  I wound up back at Panera with 20 mins to spare about 6 miles EC+ME, grabbed a coffee and met everyone outside for COT with said coffee in hand.  The coffee was great, esp with my cough, etc.  A little fun to be very well rested and warm for COT while the rest of you just kicked ass but were probably cold.  I’ll be back to 100% soon and not look a like such a…  (what’s the F3 lexicon for A-hole?)

Wave 3: 3 milers

  • 0625 Start

Mary:  Gilligan kept talking about some named Mary-Ann…  Dude has it bad…

Announcements:

  • Showing support for Forceps today at Jon’s memorial – Hope Community Church 11:30 to 2PM
  • BRR, Looks like we have a new 12-man (16-bit) and 9-man (Yogurt) teams in formation.  A few slots left so reach out to YHC or a captain of your choosing to get locked in.  I’m averaging about 2 headlocks for every 2nd F this week so act fast.
  • Wilmingon race is a few weeks away – check out the slack-o-sphere for details on the walk with CrabLegs

T-Claps (Recognition):  It was a cold one this morning.  Great work starting your Saturday off right

Prayer:

  • Forceps
  • Wiggly
  • Wallaby

February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

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February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

 

The PAX for Crazy Ivan packed the parking deck.

 EC: Deadbolt, Full House, Roger Roger

 PAX:  20

 FNGs: None

 Warm Up:

 Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

 The Workout: 

 PAX partner’d up.

Partner 1

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Floor press / bridged (20 reps)
  4. Side to Sid Lunge (Willy Mays Hayes (20 reps)
  5. Kettlebell Swing (20 reps)
  6. Goblet Squats (20 reps)
  7. Up right rows (20 reps)
  8. Dead Lifts (20 reps)
  9. Overhead Triceps Extensions (20 reps)

Partner 2

Run up stairwell, back down and around the block. (Not Town Hall – lol)

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Happy Birthday 16-bit

Forceps son’s memorial service 2/29 12:30 ET at Hope Church (Apex)

Banana Seat sending update on Wrightsville

M4L – F3 Meal March 14 (Sat)

Check Slack for upcoming announcements

Prayers:

Wiggly’s family for loss of his father.

Flannigan’s upcoming heart tests.

Coal Ash’s  Brother in law’s father is battling cancer going into hospice care.

Unspoken,

Military, and First Responders.