Wrangler – Page 4 – F3 South Wake

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.

Pax of 17 came out to PT in the gloom this morning

Warm up:

SSH, Imperial Walkers, Hillbillies, Good mornings, Fazio Arm Circles, arm stretches and a warning that you’ll need them

The Workout:

All Pax grab a rock and line up on one side of the road

11’s with the rock (brief pause and move away from the houses)

1 merkin with left arm on the rock, bear crawl push the rock to the other side and do 10 squats with the rock, carry the rock back across. 2 merkins with right arm on the rock, bear crawl push the rock to the other side for 9 rock squats. Rinse and repeat etc. As always, PICK UP THE 6 when done.

Jog back to the warmup circle and set the rocks down

Set my phone as a marker for the point position who gets to call a 10 count of whatever rock exercise they’d like. After each 10 count, put the rock down and rotate to the right until a full 17 man rotation is complete.

return the rocks and head to the courts for Mary

Mary:

Circle up for a similar circuit, each pax gets a 5 count of their choice. Some chose to do a 5 count of 5 count merkins (25 total). Ended up doing 150 merkins in the regular workout, some pax did EC with 30 more after the workout for good measure. Q and Pax were sufficiently smoked at the end of the workout.

Announcements:

Pain truck next week at PT, Wrangler will have his VQ the following week at PT, PT is cancelled on the 4th of July in favor of supporting the convergence.

100 mile ride on Saturday – see Double D if you can make it

Prayers – I closed us in prayer, asked for guidance and to help us be better men, brothers, husbands, and fathers.

Posts

It’s a Long Road Ahead

Possum Trot -Fun with Rocks