AO: FOD
Date: 8/20/19
PAX: 5 Hole, Beaker, Brosef, Callahan, Clementine, The Departed, Deuce, Dirty Bomb, Ezekiel, Geek Squad, Goose, Katniss, Kilmer, Liverpool, Ma Bell, Spit-Shine, Swag, FNG Toothless, Trike, WWW
I goal for my Q’s is to ensure the workout is challenging but yet attainable. It took some time to think of what I want to do. What I came up with is an escalator workout. Read on to find out what was in store for the PAX.
We moseyed over to Soccer Field 1 parking lot to warm-up. GM, Abe Vigoda, Sir Fazio (F&B), Calf Stretch (l/r/c), last but not least in any sense of the work … Eskimo Merkins x12. I did have plans to do Chumbaburpee but I had all those Catalina Wine Makers in mind, so I modified as needed because CWM are riddled with merkins. Ma Bell may think otherwise because he is a Merkin Beast!
Mosey into Field 1 to the north goal line. QIC calls out the thang.
Thang:
Escalator (3 exercises): 30-25-20-15-10-5. I had a different plan but after doing this escalator, I was not disappointed.
Catalina Wine Makers, Steve Earls, WWII
It may not look like much when you read about it but when you have to execute … it was challenging nonetheless. I was spent when I got done. The thang took us to 10 mins to end time.
Mosey back to flag for a little Mary. QIC directs the PAX to circle up and get on their six for 150’s. We had enough time to stretch before closing out the workout. This is something I am trying to ensure I do at every workout.
Count-a-rama: 20
Name-a-rama: Respects x7; mehs x,12 Hate x1
Announcement:
2ndF opportunity MOD Pizza on Tuesday has $2 beverages
9/11 Stair Climb at Carter-Finley Stadium
CSAUP The Odyssey on Oct 5 … planning in process
Oct 7th F3 Carpex Golf Tournament
3rdF Refinery every Wednesday … time: 0650 – 0715ish.
Labor Day – all Monday AO’s will still be open. No change to A Team start time (0545)
Prayers / Praises
Liverpool and Cynthia are grateful for the support (link to video in on Slack)
Prayers for those traveling on vacation
Prayers for Capt Kirk who lost his Mom this past week. Please rally around him because he needs the support.
Prayers for YHC co-worker who is going into hospice and is in an induced coma.
Lock-it-Up (BOM): YHC/QIC had the PAX lock it up and took us out.
NMS:
Welcome FNG Toothless!
6-Man (Beaker) – gets out into the gloom because of the brotherhood. He enjoys working out with the F3 Brothers rather than hitting the gym solo.
Beaker has a new meaning to my name WWW. I’m honored. I just like to bring a good workout routine to my Q’s.
F3 and my Carpex Brothers are true blessings in my life.
It is amazing how powerful it is when a group of your Brothers gather around and support a Brother in need (i.e. Capt Kirk, Liverpool and Cynthia, Chinese Downhill, etc.) … TRUE HIMs!!!