The theme of the day was the number 5 as YHC made the PAX suffer for the 5 goals the Canes scored against my Devils last night. Brief warmup which included 5 control freak merkins and exactly 0 imperial walkers.

The main thang was a pain train of 5 merkins at each station. It wasn’t long before everyone was feeling it. There was a healthy debate over how many total reps were done. Term Paper was keeping us honest and making sure no stations were skipped. Then repeato with 5 WWII’s at each station. Back to the flag for some Mary. Closed out with 5 control freak buzzsaw chillcuts.

At COT we talked about the issue of mental health which Skipper raised at SNS COT yesterday. We all face various types of challenges, and if things become too much to bear, talk to someone and get whatever help you need. Let’s be sure to be there for each other and support each other and reach out to guys you haven’t seen in a while.

Afterward, Chutes and Ladders introduced YHC to the wonders of Circle K coffee.
MIAGD.

The post [ao-thurs-thunderstruck] 2023-05-04 Q’d by Amway appeared first on F3 South Cary.

It was a great morning at Point Break!

Warm-up: Good Morning , calf and pigeon stretches, seal claps . 10 burpees from Unitard. TYFYT.

Main Event :

HIIT AMRAP – 1 minute workout station. 10 second rest. THEN PAX Choice of 1 minute RUN , Burpees, or Squats. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. One Arm Overhead Press
3. Chest Flys
4. Romanian Deadlifts
5. Curl to Press
6. Weighed Squats
7. Kickbacks
8. Weighted Squats  
9. Kettlebell Swings
10. Bent Over Rows
11. LBCs
12. Merkins

The Burnout: 15 shoulder-tap merkins.

COT:

ANNOUNCEMENTS:

Jiggly Puff #tomorrow with at Thunderstruck
May the Fourth Challenge – 5/4 at Bounty Hunters

PRAYERS/PRAISES
Chewie’s M 20 week baby scan tomorrow

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – President John Quincy Adams

MIAGD

The post 2023-04-26 Q’d by Chewie appeared first on F3 South Cary.