A few knuckleheads showed up early to ruck with Chum at 0430. A few others did Murph training.
20 eventually made their way to the Wall to celebrate the 2 yr. anniversary.
Birthday hat on, cue up Beatles ‘Birthday’
let’s get to work…
WARM UP
SSH, 5 burpees OYO, IW, 5 burpees OYO, WMH, 5 burpees OYO, LBAC, 5 burpees OYO
THANG
Yanni
Adolphus Mountain Climbers
Ski ab merkins
plank jacks
Adolphus mountain climbers
RG3
Suicide Set
AYG sprints to edge of 3 courts and back. Do 5 Burpees at far end, then sprint to start and hold plank
Backward sprints to edge of 3 courts and back. Do 10 Jump Squats at far end, then sprint to start and hold plank
Crossover / side steps to edge of 3 courts and back. Do 25 Merkins at far end, then sprint to start and hold plank
Fieri
PAX lined up around the perimeter of a tennis court.
- Lung walk the perimeter
- Bear crawl the perimeter
- Crab walk half a court
Mosey to the Picnic Tables (at this point the sky was putting on a pretty good lightning show so we sought shelter and YHC had to improvise). The PAX were divided in two groups. One group did 30 dips while the other group did 20 derkins. The groups then switched. Rinse and repeat both sets.
At this time the PAX partnered up. One PAX held BTTW while the other did 20 WWIIs. Flapjack.
The one PAX held Peoples Chair while the other did 20 WWIIs. Flapjack.
20 Irkins.
Yanni
10 burpees OYO
Ring of whatever shape we were in x5 merkins
ANNOUNCEMENTS
Long awaited Nitro VQ, Monday 4/29 at The Thicket
F3 Booth at First Sunday in Pittsboro, volunteer
BOM
It’s hard to believe that 2 years ago in Briar Chapel we were concerned that a 2nd AO in the neighborhood might be too many. However, the Wall took off immediately and hasn’t slowed down since. The leadership has been amazing and it continues to grow with every workout. Guys are stepping up to lead and be led and it has had a genuinely positive effect on the whole community. I speak for myself and probably every man that keeps coming back out in saying that this experience has been one of the best things in my adult life. The friends I have made and the camaraderie is unmatched anywhere else. I wish someone had told me years ago that I could make working out fun and enjoyable.
Each man that comes out brings their own uniqueness that makes them special and essential to the group. Each man that steps up to Q puts his own creative interpretation into the workout and it is always appreciated. Whether it’s a complete smokefest or a challenging game, he should always be respected for putting himself out there and leading. The men of F3 have never disappointed me and I respect each and every one of them.
We’ll put up with anything in F3 except negativity. So keep bringing the fun and the positive attitude. We’ll keep building this thing because it’s only getting stronger.
thank you for the privilege to lead and be led by each and every one of you. AYE!