>From the looks of a few faces when arrived, someone lost their bets early. In non typical Amway Q school fashion, YHC showed up and winged it based on the audience and the chatter. Off to the small parking lots for a warmup along with a guy who has a very specific parking spot.

Mosey to the smaller parking lot for a super short 4 corners. Merkins, squats, LBCs, and AKOA 2024 creations. Discussions included trail runs, arcade investments, and neck week coming soon.

Mosey to the finally open gates. Some say it’s coincidental, I say they knew it was AKOA week. Over to behind the stage stairs, steps, and bars. Calves, dips, and Aussie pull-ups.

Mosey back to the flag for some Mary by the pax. HAND!

Great to feel human again. DDD 2.22, HG25 4.19, SCP 4.27. Neck Week TBD. MIAGD!

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YHC balanced out the lower mileage from 88 yesterday at FWD this morning. Lot’s of mumblechatter pre-0530 whether YHC was the one who pulled the short straw for today. After all the ECers joined us back and a few straggling pax, pledge and we’re off. Warm-ups on the greenway then to the bridge for the Thang. 11s across the bridge and down the zig-zag. 5 merkins every time you cross the other side of the bridge. Cheeseballs went full French Lick and lapped everyone. The rest of us completed 9/10 of the 11s with most of the pax trying to complete the last one before YHC had to shout them down that it was time to head back. True HIMs.

No time for Mary, so HAND. Over 100 merkins completed and a Sherpa approved 5K mileage minimum. Strong work out there today fellas.
FWD, come for the beatdown, stay for the wildlife.
Also, dentistry apparently does well as you can afford to have a lobby in your home.

Great to have Deet back out with us today!!

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We started with the Mission of F3, the Pledge and the Core Principles. We went for a warm-up jog and did a few warm-up exercises. We then did 11’s with Burpees and Peter Parkers at each book end. We cut through the woods from behind the office building and back to Ritter Park. We alternated pull Ups and squats and completed an out and back bear crawl on the basketball court. We ended with some pretty serious Mary.

See Slack for announcements and current events.

Prayer requests:
Amway’s brother Matt and wife are expecting their first child. We pray for blessings over their pregnancy.
Prayers for the guys running Uwharrie tomorrow.
Kitty Litter’s wife and child have been under the weather. Pray for speedy recovery.

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Great start to the morning. Said the pledge and then headed out to the Chiesi parking lot/deck, stopping for warm ups on the way. We did a little island hopping with squats at each island. Forward run down and backwards run back up to the top of the lot. After getting the legs warmed up we headed to the parking deck for several rounds of 4 corners with various exercises in each corner. We did some other random stuff and then headed back to the flag. On the way back we stopped at each light for a squat hold or pulsing squats. Made back to the flag with a minute to spare so we finished up with a short round of stretching.

Announcements announced and prayers lifted up.

Most made it to NYBD for coffee after.

MIAGD!

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88 was the number of the morning. Started with a warmup mosey and then 22 reps of 4 different exercises.

Then to the medical building for a rectangular 4 corners with some modifications, and that’s when the pax were introduced to a NEW EXERCISE! Sledgehammer WWII’s. At corners 1 and 3 we did 22 SHWWII’s and at corners 2 and 4 we did 22 Stifler’s Moms. At the long sides of the rectangle we sprinted at 88% max speed to the middle and 44% the rest of the way. We did 2 laps of that, then repeato with CDD’s and squats. So we got 88 reps of each of those 4 exercises.

Then to the parking deck where we did sets of 8 reps of various merkins at each end, 11 stops total. Diamond, standard, wide grip, hand release, Peter Parker, double merkin burpees, then back down to the beginning.

Back to the flag as the clock tower struck 0615. Great start to the day. Thanks for the opportunity to lead.

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Wrapping up the GCR 4×4(Q) Challenge at SWW, as if there were a more deserving AO. We rolled over to the shops and stairs for a partner DORA. Then went back to the AO and pavilion for a DORA DOUBLE DOWN. Before taking a short stroll to get us to right at about 2 miles. A wonderful morning with the HIM of SCary and a few Carpex’ers thrown in. See you next time, bros!

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Grab a pair, do pairs of exercises. One may call it pears on a string. Strava art confirms.

DDD.2.22, HG25 4.19, SCary Picnic 4.27

Prayers for those who do not have a warm home. MIAGD!

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Immediate launch with a brisk pace. Along the way, weighted warmups, quick feet, slow jogs, rock work, parking deck railings, lotsa stairs, benches, hills…all kinds of good stuff to get heart going and keep it there. Praise given to those that step up and sacrifice their time treasure and talent to take action and not just lead with words.

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Seven for 88 for a loosely themed crime spree workout at each of the four banks around Waverly. The Q hadn’t realized that banks had featured prominently in a workout last year, but we made the best of it with multiple trips through the drive throughs for a variety of exercises including bear crawls, world’s worst merkins, lunges, burpees, and the like. Stretching throughout.

Pax noted that if you’re doing your banking at Chase that you should not expect a teller to assist you. In fact, the drive through pavement looks as if no cars actually ever come to the bank at all prompting discussion of robots in local restaurants.

Extended coffeeteria. All in attendance got progressively colder save Yoga Mat who didn’t even notice cocooned in his “light red” (read: pink) Oodie. Pleasure to lead, thanks to everyone who came out.

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Warm Up

Lunge partner loops with 5 burpees

Speed Racers Inflaters with pull up, 5 burpees, 10 jump squats, 15 lbcs, 20 merkins, 25 star jumps with increasing parking lot runs.

Back for a partner bear crawl loop and inch work merkins.

My hands are cold now.

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