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F3 – Fitness, Fellowship, Faith

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Raleigh/Pullen – Who needs the whole crew

  • When: 07/14/12
  • QIC: Maize
  • The PAX: Madoff, Ron Burgundy, T2, Big Sproles, Juice Box (War Baby), Howard (war Daddy), Hard Knox


Fellowship Jog to Place in Woods
Warm-Up
        -Imperial Walker 25x
        -SSH 25x
        -Mountain Climber 20x
        -Peter Parker 15x
        -Dying Cockroach 15x
        -Superman
Jog to Aquatic Center Parking Lot
        “L” McPherson (2 groups, one runs while other exercises…..10 sprints, 5 laps, 5 exercises)
                -Exercises (LBC, Merkins, Leg Lunge, Flutters, Wide-Arms)
Jog to Tennis Courts
        Merkins 15x
        Right Arm Stagger 12x
        Left Arm Stagger 12x
        The Nadal – jump over line 2 minutes + 20 alley jumps
        The Sampras – Run to net and then back with scissor kick 6x + 6 Burpees at end
        The Federer – suicides over 2 courts
Jog to benches
        Dips 20x
        Jump Ups 20
Jog to Swing Set
        Partner up, 1 on swing while other does squats and/or plank
        Exercises : 10 full stretch, 15 declines, 15 knee ups
Go to amphitheater for Mary
        Dolly 15x
        Flutters 15x
        Right Knee Crunches 15x
        Left Knee Crunches 15x
        Freddy Mercury 15x
COT
Moleskin:
-Great participation this morning, the humidity caught us all off guard including QIC who did their best Bishop christening at the end with his shirt. Crew seemed to like the set on the swings toward the end, always nice to add something that has not been done before.
-We wondered how the Goat crew did, they were in our thoughts throughout the workout. My insiders tell me they did great, that some even added an extra mile to their adventure at the end
-Looking forward to many more outings, I love the park….so many options to pick from.
-Challenge was made to all that a goal for August was to bring at least one FNG to a workout. Spread the word.
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Comments

  1. July 14, 2012

    Floppy Disk

    Hey Maize! Sounds like you did a great job taking care of the Raleigh PAX. Although I think you would have enjoyed the Goat too. It was tough, but a great experience!

  2. July 14, 2012

    Dredd

    Wow @Maize, seems wierd to see you posting from #CapitolPunishment, but great nonetheless. The Pullen Crew kicked it hard today. The CNC guys were all impressed and thankful to have them here. When you roll the #ENC/Goat I hope we get an invite. Many Pax posting tonight for the @BalsaGliders. Make sure @LouisCK gives you an #F3Coozie. Aye!!

  3. July 14, 2012

    The Jet

    Maize missed you brother. Your new crew did a great job.

  4. July 14, 2012

    Louis CK

    The word at the bagel joint is that a #BillyGoat in Raleigh needs to be a reality, the question is: could we get enough Charlotte PAX up here to get at least 60?

    Maize is hitting it strong and already feels like one of our own.

    • July 15, 2012

      Dredd

      Aye, it’s #FieldOfDreams Brother. Build it and they will come. I get lost east of the Arboretum so I’ll need to rid in the vinyl comfort of the backseat of @OBT’s Prius, but I’ll be there. #ENC/Goat

  5. July 16, 2012

    Howard

    T-Claps to Maize for stepping up and leading strong. He introduced us to Elle and the dying cockroach, I’m sure he’s got much more pain to offer. Looking forward to it.

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