(Uh, excuse me, NC DOT, but if it wouldn’t be too much trouble, can you all please hurry along the road/bridge work on S. Greensboro St. north of 54? Thanks. Appreciate it!)

Seawell Elementary has been the location where I have experienced a rather significant amount of running pain in the past. As such, I wanted to cobble together a workout that involves very little running, but still retain a fair share of pain (the good kind, of course).

UNBOXING

Toad and I arrive @ AO a few minutes early. Parking lot empty. Wouldn’t mind a coffee, to be honest.

Cars arrive. Men start to gather. Oh well, there goes the whole coffeeteria in lieu of workout idea.

0528: Circle up. Greetings and introductions. Virgo slacked that he invited an FNG. Called out two minute warning and started the group off with some freelance stretching.

0530: No sign of FNG, although, we all remain hopeful. Let’s kick this thing off by…

BREAKING THE SEAL

Fellowship lap around the parking lot. Circle up.

SSH, x30 IC

• FNG arrives about 20 IC SSHs in. Finishes off the set with us.
• Pause for FNG welcome, intro, & disclaimer. Resume.

Mountain Climbers, x25 IC

BW Thrusters, x25 SC

Tuck Jumps, x20 SC

Burpees, x10 OYO

CRACKING OPEN THE BOTTLE

YHC led the PAX to the walkway that meanders down to the playground.

Bear Crawl length of walkway to the playground area.

Gather up at the playground. Introduce the workout plan. First, we will be hitting a series of compound exercise sets at the playground compound, then we will take it up to the wall and do some partner wall work. After each round of compounds, we will do partner wall exercises, then return to the compound for another full round, then back to the wall for another set of partner exercises, etc, etc. In all, we will complete three rounds/supersets of compounds and 3 rounds of partner wall work.

PAX respond with enthusiastic “Yeas!” and no “Noes” so off we went.

APPLYING THE MEDICATION

1) Compound Work

At the C-J Compound (playground), we performed the following (all SC, all OYO at own pace):

• Pull Ups, x5
• Dips, x10
• Burpees, x15
• WWIIs, x20
• Merkins, 25
• BW Squats, x30

Those who finish early, hold plank until everyone else is done. Once everyone completed the set, YHC led the PAX to the hardtop area for some…

2) Wall Work

PAX partnered up. Size does not matter.

Round One: Partner 1 BTTW; Partner 2 Lt Dans across the basketball court (from red line to red line, and back). Flapjack.

Round Two: Partner 1 People’s Chair; Partner 2 Broad Jump Merkins (1 Broad Jump, 1 Merkin, then Two Broad Jumps, 2 Merkins, then Three Broad Jumps, 3 Merkins, etc). Flapjack.

Round Three: Partner 1 Aussie Mountain Climbers; Partner 2 Crab Walk out and Walk Crab back. Flapjack.

Mission complete. Strong work by all! Time now to…

FINISH THE HEALING PROCESS

Led PAX to the bottom of the walkway. It wouldn’t be right to simply mosey back to our Startex. Better to…

Crawl Bear up the length of the walkway. (Unknowingly paused about three-quarters of the way up thinking we were back at the top…apologies for the Q fail. Resume Crawl Bear the rest of the way).

Led PAX back to the the parking lot. Circled up for Mary.

MARY

LBCs (x25, IC), Flutters (x20, IC), Sitting Knee Ups (x15, SC), Plank Step Outs (x15, R-L), Star Crunches (x20, SC). Finished off with some stretching/deep breathing.

COT/BOM

No announcements

Name-O-Rama

– Welcome FNG Abacus!

BOM

YHC took us out in prayer. Gave thanks and asked for blessings over the group today, as well as guidance as we go forth into our day. Asked for help in seeking out brothers who may benefit from F3, not only from the exercise and fitness aspects, but more so the fellowship and friendship that comes from time invested in the gloom.

Thanks to all who came out. Great seeing several friends again. Welcome back, Foghorn Leghorn. Good to see you back out in the gloom after several weeks on IR. Kudos to Virgo for inviting his friend and colleague Abacus out today. Hope to see Abacus become a regular. Have a great day, brothers. Until next time, aye!