After a dark and stormy night, 11 Pax posted to the Quagmire, and a wet Quagmire it was.  Kudos to Royale and Witch Hunt for taking the challenge to post rather than Fartsack their way into the week. Much respect for you guys after a challenging Mud Run weekend.

Weather: 65 with periods of rain and lots of moisture

The Thang:

Starting with some high knees, but kickers and Sasquatch style dynamic stretching to the COP:

COP:

• Windmill x15 IC
• Imperial Walker x15 IC
• Mountain Climber x15 IC
• Peter Parker x15 IC
• Side-straddle Hops x25 IC

With a short Mosey to just beyond the fountain, YHC thought he would try a little Bear Crawl Ring of Fire, Bernie Sanders style.  Everyone got to do the Merkins after a period of bear crawl rotations. This started to feel a bit like musical chairs, but no one was eliminated.

Next up was the Bearmuda Triangle – 1-2-3 sets of Burpees with a bear crawl mosey between stations.  This was repeated 3 times.

Mosey to behind Old Navy for a quick round of Triple Nickel, inclusive of American Hammers (5), LBCs (5) and running in between (was tempted to bear crawl it but felt I would have a mutiny on my hands).

Long Indian Run over to the HomePlace (is that the name of the store?) for some Al Gore Peoples Chair and Ascending Testicles (Derkins on the wall at 10 degrees, 45 degrees and then BTTW, if you have it).  This was repeated 2 times, on for each ascending…I’ll stop there.

Mosey over to Target for a half round of 11’s with more American Hammers and Plank Jacks.  Most of the Pax made it to 5-6 before we had to mosey back to the COT.

COT:

Announcements

• May 7 Olde Town Rock Hill Convergence – all other AO’s will be closed for this 2nd year anniversary.
• May 19 – White Water Center – read the newsletter
• May 21 Fastest 5K
• May 21 Cannoli Run – be sure to sign up to support our brother Bolt
• F3 Dad’s Camp in August
• F3 Knights game
• Do Blackbasts shortly after your workout
• Read the newsletter for other important announcements

Prayer Requests

• Lori – Friend of Cornhole’s M – Has battled cancer for the last year and has been taken off of the feeding tube
• Praise for Smokey’s daughter who is advancing well with her medication and has follow-up appointments to continue the recovery progress
• For any injured Pax
• For those who we are EH’ing and they are not fully aware of the benefits of F3.

It is always an honor to Q amongst a great group of people.  I am coming up my 9-months of F3 and would have never imagined I would be asked to lead these workouts, no less back to back.  F3 has been a true blessing for me in many ways, and I have all of you to thank for it.

Till next time…