Having the opportunity to travel across the Carolinas for work, I enjoy posting at various AO’s across the F3 Nation (plus, who ever sleeps well in a hotel anyway?).  This month alone I have gotten stamps in my F3 passport in Charleston, Myrtle Beach, Raleigh, Winston Salem and Greensboro.  That being said, I have met a lot of great pax and tried many different exercises.  While there is not a pile of bricks to choose from at The Swamp, I wanted to share some of the great exercises we have done elsewhere.

Weather: does it matter?  We workout in anything (it was beautiful out).

With the clock showing 5:15, the Ruckers went on their way and we on ours.

The Thang:

Mosey over to the Home Depot parking lot with some high knees, butt kickers and some dynamic stretching along the way (still trying to remember this Sasquatch).

COP:

• Windmill (Abe Vigoda Style) x 10 IC (too slow to do more than 10)
• Imperial Walker x 20 IC
• Mountain Climber x 20 IC
• Peter Parker x 20 IC
• Side-straddle Hops x 30 IC

While studying the list of exercises I had written down, and to come up with an acronym to remember so I didn’t have to peek at my Weinke, I realized the acronym created was WIMPS.  So not the case with this great Pax but it did make it easy to remember the sequence.

Mosey over to the wall behind Home Depot:

Peoples Chair and Bear Crawl the length of the Pax x 2 (arms high, arms straight out)

Mosey over to the lot behind the Just Fresh:

ATMs x 2 (A favorite of mine from the Winston Salem AO):

• 15 Alternate shoulder touches with a 4-count (Pax struggled not calling out the count at 3 instead of 4)
• 10 Tempo Merkins
• 10 Fast Merkins
• All while not leaving the plank/merkin position

Mosey over to the main street/strip of Rivergate to drop some B.O.M.B.S.

• Partner up – While one partner runs down the strip and around the two big circles (or one as it was for the most part)
• 50 Burpees
• 100 Overhead Claps
• 150 Merkins
• 200 Big Boy Sit-ups
• 250 Squats

Time got away from us so much of the Pax completed B.O.M.B and had to pass on the S, but there were ZERO complaints about this what-so-ever.  In fact I heard some rejoicing.

COT:

Announcements

• Childrens Attention Home 3/26 at 4p
• Chickin N Wizim II immediately following the workout today (12 folks attended with a great conversation from John 15 verses 1-3)
• Nun Run in Rock Hill – April 9
• Lake Wylie launch – April 9
• April 15 – 3rd F Convergence – Fatherhood
• Charlotte Knights Game on May 15 (confirm date)
• BRR sign-up – 30 slots left
• Ragnar Trail Relay in October – sign-ups with the fees going up mid-month.

Prayer Requests

• Praise Jesus for giving his life for our signs on this day
• Prayers for families traveling on this holiday
• Prayers for healing, especially out boy Royale and his injured ankle (thanks for coming and closing us out).

I am honored and humbled to have had the opportunity to lead a great group of men on this day in which we commemorate the crucifixion of Jesus Christ.

Have a happy and blessed Easter.