Phoenix

1/27/17

15 PAX joined me this morning to celebrate my 1-year F3 Anniversary.

One year ago, my good friend Crimson convinced me to be ready to go at 5:15 am for a workout on a cold January morning. When I arrived at Dante’s Peak, I was overwhelmed with new people with funny nicknames including our Q (which I eventually figured out was the leader) named Hotspot. I don’t remember what all we did that morning other than bear crawl the bridge at DP but I thought there was no way I’d be back much less lead a workout.

Great weather and lot’s of mumble chatter this morning. It is definitely what makes Carpex special. Thanks Hermes for your contributions!

At 6:30 sharp, we took off for the far right parking lot near the baseball fields for:

Warm Up

  • SSH x 15
  • Imperial Walkers x 15
  • Arm circles x10 each direction
  • Merkins x 20

Thing 1:

Now some time for burpee fun.

  • Loop around the parking lot
  • Corner 1 – Squat jump x 5, run to corner 2
  • Corner 2 – Merkins x 5, bear crawl to corner 3
  • Corner 3 – (forget the name but the end of the merkin where you jump up) x 5, sprint to corner 4
  • Corner 4 – full burpee x 5, lunge back to start
  • Repeat for a total of 5 with some 10 counts between each set.

Thing 2:

  • Mosey to rock pile
  • Grab a rock for:
    • 5 x curls IC
    • 10 x press
    • 5 x tricep extensions IC
    • 10 x rock rows IC
  • Move to the right 4 and repeat
  • Move to the right 5 and repeat
  • Put rocks back and we were off for a little jog

Thing 3:

  • Run to the kiosk the longer way. Thanks Callahan for helping me not get lost on the trail.
  • At the kiosk time for 11’s. Hand release merkins at the top of the hill, left/right step up at the bottom of the hill at the picnic tables.
  • Once CK finished, we headed back to the flag since we were running out of time.

Mary

  • American hammers x 15
  • Low slow flutters x 15
  • LBC x 15
  • Have a nice day!

Announcements:

  • Convergence at Pullen Park next Saturday.

Prayers:

  • Several prayer requests today. It is great to be able to support each other.

Great work today, it was an honor to lead this group of HIMs. One year later, I am so thankful for this thing called F3 and glad to have this group supporting me each day to get stronger and better.

Image 3

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