In researching the number 57, I discovered it is a semiprime number, meaning that it is a product of two prime numbers. Therefore, we did a variety of exercises in 3 sets of 19. Mosey to Lowes for warm up. Introduced a new warm up exercise that took some practice to get the counting right. H.I.P’s a 12 count exercise that is a Hillbilly, Imperial Walker, and Prisoner squat. Then mosey to the rock pile for 19 curls/extensions/rows/presses; mosey to basketball court for a Bruce Lee ab work with 19: hammers/ leg raises/ lbc’s/ heel touches/ crunchy frogs/ 57’s. Repeat 3 times. Finished with a short mosey around the parking lot doing 3 sets of 19 merkins; regular/ diamond/ ranger. Finished at the flag for COT. Prayers for Staubach and his family. Coffeeteria was spot on. Great way to start the day.

The post 202225 Q’d by Cauliflower appeared first on F3 South Cary.

Started in typical fashion with Intro, disclaimer, PAX Count and the pledge. We then moseyed our way to the Parkway Office Court parking lot. Upon arriving, we circled up for warm-ups which consisted of SSH, Mike Phelps, Daisy Pickers, Sir Fazio Arm Circles (forward/backward), calf stretches and merkins.

Thang 1 (in side parking lot)
Pax lined up along the curb facing the building. All assumed plank position. 1st Pax Bear Crawled across the parking lot while all others held plank position. Once 1st Pax completed his trek across the lot, 2nd Pax Bear Crawled. We proceeded down the line until all Pax made it to the other side. All held plank once across lot. We then headed to another section of the parking lot to perform a similar task, but assuming the Al Gore position while Pax lunge walked to the other side of the lot. YHC modified half way through to allow 6 remaining Pax proceed to lunge walk at the same time.

Thang 2 (main parking lot)
We partnered up for a DORA. Exercises performed were 100 proper hand-release merkins (full extension of arms upon release), 200 Monkey Humpers and 300 Low Slow Flutters. While partner 1 performed exercises, partner 2 ran the big pickle around the main island (some were directionally challenged and went against the grain, but all was good). After completing the DORA, I handed out the prize for us all completing the plank/bear crawl challenge noted in Thang 1. That prize was 10 double merkin burpees on my down. All were very grateful for the reward.

Thang 3 (rock pile near flag)
To wrap up the workout, we headed to the rock pile for a little rock action (and to kill 5 minutes ;)). Pax were encouraged to grab an ego rock for a few stationary lift exercises. We performed 20 (OYO) squat into overhead press, 20 rock rows, 10 overhead triceps extensions and 15-20 curls for the gurls. Returned rocks to their home and head back to the flag (just in time for no Mary).

We ended with the same number we started with, finishing things up with COT. Uplifted all spoken and unspoken prayers to our Father whose love endures forever. Coffee and fellowship afterwards were on point as usual. Thanks for allowing me the opportunity to lead this morning. Go forth today and be good and do good!

The post 202211 Q’d by IC Light appeared first on F3 South Cary.

Started workout with the standard intro, disclaimer and mission. Mission was interrupted by a late entry, so I restarted to make sure it was said in its entirety. Pledged alligence to the flag and proceeded with 5 penalty burpees for the late entry mentioned above. Moseyed a bit and then settled in for warm-ups. Proceeded to another parking lot where we partnered up and bear crawled length of parking lot. Partner 1 bear crawled and partner 2 ran to end of lot and back. Partner 2 then took over the bear crawl and partner 1 ran down and back. Alternating to the end of the lot. We performed similar exercise to get back to the other side of the lot, but started with Partner 2 doing a lunge walk and partner 1 run down and back, alternating to the end. I believe we did some burpees once everyone finished. We then headed to the Waverly “park” for some dips and merkins before moving to the upper parking lot. On the upper lot we snaked through each isle performing 5 burpees at the end of each isle. We wrapped up with thang 3 which was a mini core dora. Partner 1 ran small pickle while partner 2 AMRAP’d a core exercise of his choice switching when partner 1 return. Did several rounds of that adn then headed back to the flag. We were happily joined by the 6 PAX who ran the Cleaver this morning.

Continue prayers for Chipper!!!!!

MIAGD!

The post 202205 Q’d by IC Light appeared first on F3 South Cary.