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“The Easy Plan” at Mutiny 2/14/22

FNGs: None
Warm Up: Led by Warbucks from Red October
The Workout: Ran 11’s from one end of parking lot past Tennis courts to the other. Merkins on high side and Star Jumps at bottom.  7’s from Old Honeycutt stop sign to soccer field. Burpees at the top and I/C prisoner squats at the bottom.
Mary: Two handed heel taps, LBC, Reverse LBC, Side Plank hold I/C 20 count.
Announcements:
T-Claps (Recognition): Breach for getting 3rd in Masters Class in obstacle course run.  PAX getting out in cold and Gump upon return.
Prayer: Injured Pax, Co-workers (Warbucks/Fed-ex) YHC took us out.

3-Alarm Fun Run – 2021 Year in Review

“How did these runs with 3-Alarm get started?” “What are 3-Alarm’ conditions?” “Why does it burn when I pee?” Here’s the answers to your burning questions.

First of all, shout out to everyone who posted in 2021!!! As you know, 3-Alarm wants to meet everyone in F3 SouthWake. Here’s our start: 16-Bit, Banana Seat, Bobby Bouche, Bobby Dall, Bondo, Cancun, Cash Roll, Cupid, Dawgpound, Dumbo, Emeril, Fanny Pack, Forceps, Full House, Gillette, Go-Gurt, Gump, Lipstick, Martini, Maybelline, Midget, Pikachu, Slide Rule, Snooze, Sprinkler, Swisher Suites, TomTom, U.T.I., Wild Turkey, Woody, Yogurt, Yoshi and 2.0s 3rd Down, 4th Down, Flower, Isabella, Slash, Sketch, Vader. That is an awesome start! Good times are in the attached photos. Who did I miss?

How did all this begin? My daughter (F3 Slow Pitch) and her boyfriend (F3 Go-Gurt) were friends with 3-Alarm from high school. One night in the fall of 2019, they were Facetiming with 3-Alarm and he got wind that I was in F3. I had never met 3-Alarm before. They handed me the phone, introduced me, and 3-Alarm immediately said his classic, “Heeeeeey!” and “Let’s go run!” That’s all it took.

Pure Joy – 2019 November 1st Run. I invited Pikachu and Go-Gurt on that first run. It was cold and dark and drizzly and I was definitely overdressed. See photo. I knew nothing about pushing a running chair and barely knew 3-Alarm. But I quickly learned, this kid is excited about running! He would yell out, “Weeeeeeeeee!” and “I’m happy!” What a blast! Pikachu remembers: “My just overwhelming memory from the first run, and really all the runs, is just pure joy. Every time I run with 3-Alarm it doesn’t matter what kind of day I’ve had or what mood I’m in – he has a contagious joy that has the ability to just completely turn my day around!” Wild Turkey has expressed this same sentiment. He looks forward to leaving the work behind and enjoying 3-Alarm’ enthusiasm for life.

Time Lapse – 2021 Spring. Covid had been around for a year or so. I hadn’t seen or heard from 3-Alarm in a looooong time. While dropping off my 2.0 Zumba at Holly Springs School of Dance (HSSOD), I pulled into a parking spot, looked to my left, and lo and behold, there’s 3-Alarm. “Davis!” I shouted. We were both glad to see each other. I asked Davis is he had been running lately. His joy quickly turned to dejection, as he answered NO. Sensing this urgent need, I said, “Let’s go run!” That’s all it took.

2021 Tuesday Runs – Pure Joy. Since early June 2021, F3 has been running with 3-Alarm every Tuesday. Why do we do this? Pure Joy! So much fun. I asked 3-Alarm what he likes most about our Tuesdays together. He says: F3 feels like family. Everyone welcomes me with open arms.

3-Alarm has impressed me in so many ways on these Tuesdays. He has an infectious enthusiasm that resonates with everyone. He literally has fans everywhere. During our runs, we’ve had fans stop their cars, shout out from their porches, stop us on their dog walks—just to say hello. In the summer, this happened over and over. What do you remember about your first meeting with 3-Alarm?

Tuesday Splashes. We were settling in on Tuesdays and more and more PAX kept trickling in. Early supporters included Bobby Bouche, Cancun, Dawgpound, Fanny Pack, Go-Gurt, Martini, Maybelline, Pikachu, Wild Turkey, and more. To sweeten the draw and to make things more fun for 3-Alarm, we added a splash down at the end of the run. By the time we reached August, we had a record turnout in the record heat. See photos.

FNGs. 3-Alarm has a keen ability to make friends and did his own recruiting for the Fun Run. While out walking with Mama Hope, one of his nurses, he met people and got busy. He texted me and was so excited to announce that he had an FNG coming. The following Tuesday, we dropped by Cole’s house. Cole wasn’t completely ready, but joined us for his first F3 workout. He was wearing very thick sweatpants in the August heat and I know he was roasting! We named him Snooze because he loves to chill and sleep. 3-Alarm also recruited Charlie, a 7th grader, who lives in Holly Glen and rides BMX and MTBs. We named him Cash Roll after a BMX trick created by BMX champion Daniel Dhers

911. Things were not always peachy on our runs. 3-Alarm has several conditions (Polymicrogyria, Dandy-Walker Syndrome, and seizures). In late September, the seizures were serious enough that Pikachu, Wild Turkey, and I followed our procedures for this situation. We timed the seizures and called Davis’s mom, then 911. Davis spent a few days in the hospital undergoing extensive diagnostic tests. For the next 3-4 weeks, we had second F instead of running. If we ever have to call 911 again, 3-Alarm wanted to request the specific medics who he had befriended on his ride to the hospital 😊.

“Out of the Goodness of His Heart?” In October, Bondo organized a special treat for 3-Alarm and all of us—A visit from Mr. and Ms. Wuf. See photos and separate backblast Wuf Sighting on Acorn Falls, October 26, 2021. Davis’ mom asked me this question during the October visit from Mr. and Ms.Wuf. The answer of course, was YES, Bondo did this out of the goodness of his heart. Certainly a highlight for 3-Alarm and all of us. Woody: Don’t take that picture without me!

“That’s a big cat” In October the Halloween lights and yard decorations were in full bloom. Wild Turkey did not wear his glasses on these runs or was hallucinating. A giant Rudolf looked like a cat 😊 This was followed by many Christmas light runs through Hilly Glen. Again, lots of fun, see photos. Wild Turkey says the neighborhood lights runs were among his favorites of the year. See my favorite in the BONUS FOOTAGE below. What your favorite 3-Alarm memory of 2021? Reply below.

Christmas Party 2021. Mr. Ambitious requested an F3 Christmas party at his house. I explained that it would be a little challenging to organize given the short notice, Covid surge, and busy schedules. But, all the F3 brothers came through. We had a party of at least a dozen PAX and 2.0s. Pikachu brought the magic hot cocoa maker and we showered 3-Alarm with some additional F3 swag and coffee gift cards (like he didn’t have enough!). See photos.

What’s next? 2022 brings another 52 opportunities to experience the Pure Joy for yourself. Are you ready?

BONUS FOOTAGE

2019 HS Half Midget, Pikachu, Snap. Midget lined up Pikachu and Snap to push 3-Alarm. Pikachu remembers:  I remember hearing I was recruited with Snap and knew we were gonna have fun flying through the springs! The joy that Davis has on race day is on a whole other level. And at Holly Springs Half that day the grit that he showed was on a whole other level too – the bumpy course definitely didn’t do him any favors but he persevered and definitely gave me one of my best HS Half memories (and there are plenty of great ones over the years!). Note that Pikachu also ran 3-Alarm in The Quay, where many of you met 3-Alarm on his way to the finish line.

2021 HS Half Banana Seat, Wild Turkey, Yogurt, and 3-Alarm plus Midget, Matt, and Wolfie. 3-Alarm called out this event as one of favorites in 2021. Banana Seat helped Matt push Wolfie. Wild Turkey ran 9 miles EC. I was feeling good but did not push 3-Alarm until around mile 7 of the race, which was mile 16 for Wild Turkey! Forceps, Cancun, Wild Turkey, Mama Hope’s son, YHC, and others joined 3-Alarm and his dad for Second F at 3-Alarm’s favorite coffee shop, Our Moments in Time.

“Erin, Erin, Erin!” A chance meeting at the FV Christmas parade. This is probably my favorite outing with Davis in 2021, maybe because it was completely unplanned and unexpected.

Davis’s sister and my 2.0 F3 Zumba were among the hundreds of dancers from the Holly Springs School of Dance performing in the parade. We had both dropped off our dancers early and by chance walked up the hill together to select a prime spot to watch. Davis’ dad (Dan), Davis, and I joined a woman who was sitting on one of the built-in benches in front of town hall, poised to see her kids and grandkids pass by in their 4-WD Jeeps and such. “Kathy” shared her bench with Dan and I while Davis positioned himself front and center on the curb to wait. I must admit, sitting on that bench had a real Forrest Gump feel to it. I had a blast just sitting there hanging with Dan, who I had only met once or twice. Kathy watched and listened to our interactions with Davis and was intrigued. By the time it was over, our new friend Kathy was a big fan.

Watching Davis interact with the parade was amazing. For once, I grabbed his phone and took photos from there. Everyone was friends with Davis.

“I’ll email you!” About halfway through the parade, a convertible rolls up among the elected officials waving to the crowd. Suddenly, 3-Alarm sounds the alarm. He starts bobbing up and down and yelling, “Erin, Erin, Erin!” over and over again. Dan and I looked at each other like, What? Davis kept yelling. Finally, the legislature representative Erin turned our way and saw Davis. She was so excited! Davis, how are you? Great to see you! And as she is rolling away, she’s pointing at Davis, twiddles her thumbs like she’s texting, and exclaims, “I’ll email you!” It was the craziest thing I had ever seen. Dan and I were flabbergasted. And I was so impressed. This just showed the range of Davis’ influence. All the way to the Legislature in downtown Raleigh!

Bad form burpees according to the FV J. Larsen Creeper

FNGs: none

PAX: @Pumps, @Florence/Flojoe, @Warbucks, @Finkle, @Sprinkler, @Pots, @Sunshine, @Gamecock, @Martini
Warm Up: Mosey over to the basketball courts.  Followed by SSH 20 count in cadence, 10 walkouts, 10 good mornings in cadence, and imperial walkers 10 count cadence.
The Workout: I was a good boy last year, so Santa got me some new F3 toys to share.  We had 5 different stations and broke up into 2 teams of 5 and 4.  The stations were the “dice of death”, slam ball, jump rope, agility and sprints, and the battle rope.

While one group was the timer at the dice of death doing burpees, squat jumps, lbcs, SSH, and other various activities the other team was doing the other stations and then we would switch after three exercises were completed with the dice.  We did 4 rounds.  Little did we know that that morning in the gloom we would be come the talk of the town.  Apparently, our friend James Larsen videoed us doing burpees and wanted to give some critique on Facebook all the while it became a fantastic PR stud filled stunt for F3 in Fuquay.  It’s too bad we didn’t give them the full show with some pickle pounders and monkey humpers…James my friend, if video taping guys working out at 5:45 in the morning is your thing come back next week for some great footage!
Mary: Merry go round.  Thanks @sunshine for the monkey humper addition in cadence to 30 lol.
Announcements: Q source happening on Wednesday evenings at 6:45.  check slack for details.
T-Claps (Recognition): Special recognition to the Larsen Creeper for his award winning video footage.  https://fb.watch/amCz6mhtUj/
Prayer: Several job interviews, Sprinkler and family, Pots’ dad recovering from covid, and Pots’ cousin with tumors and treatment for them.

Sky Q Turned The AC On (Abe Q 3 of 7)

FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The workout consisted of three rounds, each having four 10-count exercises. In between rounds, PAX would run from the picnic shelter up to the stop sign and back.

Round 1 (x3):
front lunge x10
squat x10
hand-release merkins x10
American Hammers x10
run

Round 2 (x3):
step ups x10
high knees x10
shoulder taps x10
WWIIs x10
run

This was about the time that the weather shifted from muggy 60’s to breezy and chilly. I appreciated it because I was getting a bit sweaty. Thanks Sky Q!

Round 3 (x3):
side lunge x10
Durkins x10
dips x10
low slow flutter x10
run

Mary: LBCs, Box Cutters, Homer to Marge, plank / side plank, and a bit of yoga to wrap things up.
Announcements: none this morning
T-Claps (Recognition): Sprinkler for accountability.
Prayer: Sprinkler’s family as they go through this time of loss.

Guilty as Charged

Whereas YHC has been still steady on the Q opportunities, I have been terribly lax in doing BB’s probably since late October. It’s a new year. 5 dudes showed up on a balmy New Year’s Day to begin new challenges and have new laughs. Something about backaches…and the possible escapades of the night before. Nothing like the GroundPounder mumblechatter.

FNG’s: no.
Warm Up: SSH, Good Mornings, Seal/Overhead Claps, Standard Merkins x 22, Prisoner Squats x 22
The Workout: Mosey to the playground for a series of 30/20/10 Step-Ups/Dips. Mosey to the wall of pain. Considered trying to do deadlifts on the defunct soda pop machine, but decided to do 15 ct. per Pax BTTW and People’s Chair. Repeato.

A quick mosey over by the ball field bleachers for a 15/10/5 ct. Bleacher merkins/irkins routine.  Now to the rocks. The group did a rock DORA where 1 Pax bearcrawled up and down the parking lot, while others performed 100 Ground Pounders, 200 Curls for the Girls, 300 Tricep Press. The group rotated left to the various size rocks throughout the routine.
Mary: Mosey back to the flag for 20 ct. Homer to Marge, LBC’s. Have a nice day!
Announcements:
T-Claps (Recognition):
Prayer: Sprinkler and family, those affected with COVID. YHC took us out! Proud to lead men!

Wuf Sighting on Acorn Falls

10-19-2021 “Don’t take that picture without me!”

FNGs: FNGs to 3-Alarm Fun: Welcome Uncle Bondo, Uncle Full House, Uncle Slide Rule, and Uncle Sprinkler, and of course, Mr. and Ms. WUF. When I arrived at his house today, 3-Alarm told me that F3 feels like family—like he has a bunch of uncles. Today, he met “Uncles” Slide Rule, Sprinkler, and Bondo for the first time.
Warm Up: Bondo had announced as early as Thursday, that we were having a “special guest” at the 3-Alarm second F on the coming Tuesday. On Friday, we announced at Kung Pow, then at other AOs, including U-turn on Saturday and Paradise City on Monday. Then, on Monday, Bondo told me we were having TWO special guests! Awesome! I kept it low-key with 3-Alarm so that I would not accidentally spill the beans. “We’re just having a Wolfpack day.”

The Workout: When 3-Alarm and I rolled around the corner at 6 pm, we were pleased to see new faces: Full House, Slide Rule, and Sprinkler. Full House and Davis already knew each other because they were neighbors about five years ago. When we have PAX who are posting to the 3-Alarm Fun for the first time, we do introductions. 3-Alarm wants folks to know a few basic things about him. Specifically, he has several conditions that limit his mobility. Seizures are also part of his condition. In spite of these conditions, he loves to run. And he loves it when the F3 brothers take him. None of 3-Alarm’s conditions affect his brain. Deep down, he’s just like any other 19-year old. Introductions: CHECK!

Lots of other PAX posted: Wild Turkey, Snooze, Forceps, and Lipstick and his three 2.0s. Of course, Full House, Slide Rule, Sprinkler, and myself were decked out in Wolfpack gear. Wild Turkey asked if he had missed the memo about wearing Wolfpack colors. Hmmmm, well I figured he probably didn’t have any—at least he was not wearing a Carolina shirt like last week. I pulled the Tar Heel magnet off his Jeep and placed it in the back. Lipstick left his Carolina gear at home too, and out of luck, Snooze—another Carolina fan, wore a bright red hoodie. Nice! We all hung out anticipating the arrival of our guests.

Right on time, I saw Bondo roll down Acorn Falls. He had to drive past us to park, so I distracted Davis with a photo of Bondo and the rest of the 1983 Wolfpack Cheerleading Squad. That’s right, Bondo was a cheerleader at NC State in 1983—the year the Wolfpack won the NCAA championship in basketball. He was there when Lorenzo Charles dunked the “alley oop” from Derek Whittenburg and the Cardiac Pack beat the Phi Slama Jama of Houston for the 54-52 national championship win. Unbelievable!

As Bondo and his M unloaded the guests and escorted them up the sidewalk, I kept 3-Alarm distracted until the right moment. Then, he peered down the sidewalk and had a look of bewilderment. He squinted. He blinked. He could not believe his eyes. When he realized it was real, he busted out with, Oh wow! over and over again. See photos.

The Wufs embraced 3-Alarm both literally and figuratively. They high-fived everyone else. Bondo and the Wufs gathered around 3-Alarm and presented him with lots of Wolfpack stuff from 1983. The stash included a team photo featuring the star players and Coach Jim Valvano (Coach V), a vintage Pack Power bumper sticker signed on the spot by Mr. and Ms. Wuf, and a copy of the Technician—NC State’s student newspaper, from the day after the Wolfpack won the national championship. Plus, a photo of the 1983 Wolfpack cheerleading squad featuring Bondo himself in his senior year.  And a bright red NC State Cheerleading T-shirt, welcoming 3-Alarm to the NC State Cheerleading community. Wow!

From there, we took lots of photos. While lined up for the big Wolfpack F3, photo, we hear, “Don’t take that picture without me!” from up the street. Woody! 3-Alarm and all of us busted out laughing. Woody ran down the sidewalk and dropped into the back like a photo bomber. Now we had our zany component.

Then, 3-Alarm reminded Woody that burpees are required if you are late. BAM! Woody dropped and kicked out five very nice burpees. You should have seen the height on those things!

What does the Wuf do when the Wolfpack scores a touchdown? Howls Awoooooooo! And a pushup for every point. The Wuf dropped and kicked out some pushups.

Mary: After many more photo ops, it was time for Mr. and Ms. Wuf to go. After all, they are students and have to study. We hung out for a bit more before complete darkness. Wild Turkey and I helped 3-Alarm gather up the loot and head in. Another fantastic 3-Alarm second F. This one will be hard to top!

Finally, after the Wufs were gone, Cancun rolled in with his 2.0s. Always great to have him for the second F here. Today, he missed the Wufs.

T-Claps (Recognition): Thanks again Bondo for creating some memories for 3-Alarm and all of us!

Announcements: 3-Alarm planning to run next week (10/26)

It was drizzling Rain this morning. I figured it would be a slim crowd this am.

To my surprise 5 HIM had beat the fartsack and EC this morning. As always F3 has had a huge impact on me. I Thank each one of HIM for making me better!

 

Warm Up: Circled up for the following exercises, SSH, maricon night clubs, seal claps, over head claps, imperial walkers, hillbillies, good mornings.

FNG: Nope

Workout: Moseyed out of parking lot to Sunset Lake Road sidewalk. Every light pole 1-merkin 3 air presses all the way up to 4. Turned into the church lot for 4 cul-de-sac exercises.

1st Stop 5-Burpees-moseyed in between stations

2nd Stop 10-Merkins all together

3rd Stop 15-monkey humpers

4th Stop 20-Plank Jacks

Returned to beginning by way of 2 groups of Indian Run. I got screwed with the 2 fastest guys!!

Rinsed and repeated for a total of 4 times.

Returned to side-walk light poles and repeated merkins and air presses

Mary: Chill cut, low slow flutter, various stretching

Announcements: Donate food for HS Food Pantry, Posted on slack. Deadline approaching, CSAUP Carpex tomorrow, TUNA Run for many F3 guys. Good Luck

Prayers: My mom got a pretty good report. Thanks for the continued prayers. Sliderule, Mookie and Fanny Pack IR. Prayers for you guys to return healthy soon. I am sure other PAX have injuries. God Speed!!!

T-Claps: All PAX except me and Bondo EC this am! Job well done!

Stay Humble!

 

YHC took us out! Honor to Lead this am! Have a Great weekend!!

SOGGY FEET

PRE-BLAST:YHC has the Q at DISNEY tomorrow.  I’m expecting a @Full House. This isn’t going to be a relaxing vacation to @Cancun listening to music from the likes of @Boy George, @Moby or @Bobby Dall.  It’s definitely not going to be like going to a Cleveland Browns game and sitting in the @Dawgpound, but you might see some of your favorite TV characters like @Nemo, @Dumbo, @Woody, @Pikachu, @Yoshi, @Aquaman, @Fonzie, @Dauber, or Daddy @Warbucks.  If you’re scared of dehydration and think you might get a @U.T.I., don’t worry the waterboy @Bobby Boucher will surely be there to keep you hydrated and if not you can always run through a @Sprinkler.  We might even run into @Emeril along the way who will surely be filling @POTS with @Kosher Bubba @Gump shrimp with @Yogurt, @McNugget s, and @Wild Turkey through a @Shredder.  If you get sick there should be a @ShamWow to wipe it up.  So jump on your @Kubota, @John Deere or grab your buddy and throw him on the back of your @Banana Seat and get here.  Before you leave the house be sure  to strap on you @Fanny Pack stuffed with @Lipstick, @Axe, @Gillette and some @MadDog2020 for afterwards.   If it helps apply some @Vasoline prior to the workout to avoid an unsightly @Skidmark.  Don’t be a sleepy @Katniss, unlock the @deadbolt the night before if it helps save time.  Who knows, by the end of the workout you all might be calling me @Mr. Terrific.  EC 5:05am. ME 5:30am

FNGs:1 – Dixie Chick

Warm Up:œ Lap around the outside of the turf field, then to the middle of the Soccer fields for SSH, Good Morning, Imperial Walkers, & Hillbillies

The Workout:Split into 4 groups around the circle of the soccer field. 5 Burpees OYO, then each group ran to the four corners of the soccer field and did 25 merkins on the “down”, then bear crawled back to the middle of the soccer field.  5 burpees OYO, then run to corner for 25 LBCs in cadence and bear crawl back to the middle of field.  5 burpees OYO, then run to corner for 25 squats on the “down” then bear crawl back to the middle of field.  5 burpees OYO, run to the corner for 25 plank jacks in cadence then bear crawl back to the middle of field – end with 5 burpees OYO.

Moseyed toward parking lot.  Got into 2 groups and started Indian running towards the Abyss, many rumblings of what was to come next, but to everyone’s surprise we proceeded to run past and around the baseball field back out to the main road.  Took a right on the main road and followed it all the way to the Path behind the turf soccer fields. Stopped at the hill behind the turf soccer fields.

At the hill we prepared ourselves for the fun of 11’s!  Monkey Humpers at the bottom and wide grip merkins at the top.  We started with 1 Monkey Humper at bottom and climbed the WET slippery hill for 10 wide grip merkins at the top and made it through the entire set with a LOT of groaning and moaning – but we made it.

After this we got back into out 2 Indian run groups at the bottom of the hill and continued our Indian runs around the turf fields back to the parking lot – once we hit the parking lot we had a Jail Break to the cars where we proceeded to circle up for Mary.

Mary:With time short, we did 20 count of Low Slow Flutters in cadence and a set of American Hammers to 20 in cadence.

Announcements:Holly Fest F3 booth/tent sign up site is live. Brute Force CSAUP on Saturday.  Bondo working on Special guest for Tuesday w/ 3Alarm.

T-Claps (Recognition): N/A

Prayer:Those that are injured and unable to get out and all our First Responders.

As promised a never done before F3 workout Indoors! Basketball full Court!!

Warm Up: Moseyed to indoor Basketball gym.

Stood on Baseline for the Pledge of All Allegiance

Workout: We had exactly 20 so we divided up into 4 groups and played 2 separate games of full court 5 on 5. We rotated after halfway. I don’t think our ball skills were very sharp in the beginning. Most of the PAX got better as time progressed except for Guatemalan. He pretty much stood in the same place every time and asked for the ball.

I know sometimes we do a lot of the same things every week. Thought this would be fun to mix it up a bit. Those that shined like @pumps because he has skills and @Fram the rest made up for it in fouls and large bodies pushing and shoving. Thank God we did not call fouls today. I would have fouled out before the second game
BTW I am pretty sure my Team won both games @bobby bouche @deadbolt @mookie @maddog. Next time we play @banannaseat will be on a 3-man team due to his speed!

 

Mary: No Time

T Claps: Bosshog and the new addition to the Family! Congratulations

Prayers: Thanks for the prayer support for my Mom. Our Country, Injured PAX, 3rd cousin who took a dive OTW back. Hope he is okay!

Announcements: CSAUP 6-10 Saturday

9 PAX put in the work

Decided to do something a little different at Mutiny. I had scoped out the greenway and found out that there was plenty of things to do along the way.

FNG: None

Warm Up: Dauber warmed us up with several exercises.

Workout: Moseyed to the end of the soccer field where the Greenway begins. Started out with Carolina Dry Docks IC. Headed down the Greenway and stopped at the bridge for Dips, and Derkins. Moseyed to Hwy 55 crosswalk and ended up in the PVA.

Lined up on the car bumper stop and from one side of the PVA to the other we did the following:

In between we Bear Crawls, Crawl Bears, Lunges

On each side we did exercises: All Ab related. Moseyed back for Mary but not before BTW and wall sits.

Mary: Various exercises

Announcements: CSAUP 6:00 am Hilltop Needmore Park

Prayers: PAX injured, Unspoken

Honor to Lead!!