It is amazing what F3 has done. I go 4 days without posting and it almost feels like withdrawal. I’m not sure if it is the 2nd F or the 1st that I miss more, but to say I was antsy at 4:45am today is a slight understatement. The best way to knock the dust off is to Q, so with my weather-proof Weinke in tow, I made my way to Golden Corral.

To no surprise, I was one of the early arrivals but was surprised by the number of cars that followed me into the parking lot. They kept coming and what got my heart racing even more was that I recognized these cars and the drivers of these cars were members of the PAX I haven’t posted with in a while. Then there were a few that came on foot which was almost like saying, “I don’t need to conserve any energy, I’ll be fine.” With opportunity comes responsibility. In F3 words, this Q better be worth it.

So, after butchering the disclaimer we took off for a jog to the back of the HT and circled up:

SSH, Funhouse Windmills, 10 Burpees (just an appetizer of more to come)
10 Sec Holds: Low Squat, Diamond Merkins in down position, Left Lunge, Right Lunge
20 Sec Holds: Boat, Legs at 6″, Paratrooper
I was planning on repeating this until the obligatory Bomb Jacks were in order…fine by me.

Take off to the Oil Change Wall & 10 more burpees
50 Dips on the wall then 10 Jump Ups
Split the group in half (sort of) due to the size of the PAX…HIGH CLASS PROBLEM.
Each group will do a modified Indian Run, Gator Merkin style:
First man does the gator merkin/walk to the end of his group while the PAX holds a Decline Plank. Next man up and everyone goes once.
10 Burpees
All PAX reverse bear crawl the length of the wall followed by a healthy set of Carolina Dry Docks (Crowd Pleaser)
Take off for the BBQ parking lot:
10 Burpees, 25 LBC’s, Ab Roller (great for the knees), Slow Freddy Mercury, Sky Touches

Pick a partner, size matters a little.
Partner Wheelbarrows to the pizza trailer and each of you does 10 Wide Arm Merkins. Flapjack and bring it back.
Final 10 Burpees
Senator Plank series with Peter Parker, Grave Diggers, Dips, Grave Diggers
No better way to end this than by doing the good ‘ol Mr. Jack Webb 1:4 for a total of 10:40. Had to dig deep to finish this one.
We all thought we were done until I asked for a time check which revealed we still had 3mins. Remember that opportunity/responsibility comment. Combine that with Trucker looking to be teacher’s pet and he pulled out a trick we learned in Raleigh last week called the BLT. No clue how that name came about but we did our portion.

There were some awesome AO opportunities this morning in the Fort Mill region with crazy Q’s so I appreciate having 19 of you join me at Golden Corral.

Announcements: Gastonia Clown Car Saturday, 5/2 Rock Hill Convergence and all other Fort AO’s will be closed that day to support Rock Hill, Memorial Day Murph at NaFo after your normal Monday AO (all are open), Congrats to Red Banjo for crushing Boston in a pace under 7mins/mi in brutal conditions.

Prayer Requests: The Flat Tire family and the treatment tomorrow, Menthol’s sisters Father n’ Law had a successful cancer surgery yesterday…Praise God, Trucker’s M is holding the household down well with all of his travels, Prayers for Trucker’s housing situation and the impending move. Praise for an 8 y/o birthday in the Jeckyll house yesterday filled with Laughs and Legos, The Mission Trip PAX heading to Colombia, South American in September.

AYE!!