This workout has been brought to you by F3 Nation and inspired by Catawba Bingo!

Petra is meant to be a moderate bootcamp workout, modeled closely after our sister workout, Slow Burn, in The Fort.

I figured BINGO couldn’t be that hard … right??

COP for a bit of a warm up with SSH, Imperial walkers, merkins, CSPAN’s (A.K.A. windmills) with a slow mosey over to Popeyes for the game of the day.

The lap was up the side ramp, through the drive-thru and then down the other side. The idea sounded great when I was planning it out, but Google Earth doesn’t provide smell-a-vision yet. Just so ya know, grease traps at 5:30am in early August smell AMAZING!!

Everybody partnered up and completed the following with cumulative totals.

B – Ballerina Squats x 100
I – Inclined Merkins x 100
N – No Chair Sits (Peoples Chair) – Hold it while your partner takes a lap 2X
G – Groiners x 100
O – Wheel-O-Merkin x 25 – Omaha from 50

After we completed our quick game of BINGO, where we were all winners, we took a long mosey to see what wares the stores had to peddle and circled up back at the shovel flag for 5 mins of Mary led by Sgt. York. (BTW, Sgt. York, you’ve gotta get on the Q rotation brother – you’re way to fit to not be leading!)

We wrapped up with a quick passage read by The Riddler and he took us all out in the BOM.

Great work gentlemen, next time we’ll lap somewhere else!

As always, it’s an honor to lead the PAX!

Catfish … out!

Breaker Breaker, This One Bad Mother Trucker rolled into the Ballroom to prove that trucks aren’t always slow. Glad to see 9 other PAX heard my “Got your ears On” call. Quick disclaimer as we headed off to COP. On the way to COP, one PAX was releasing some toxic fumes that eventually caught up to him…see below

The Thang:
Mossy to end of industrial drive to parking lot for COP:
14 Good mornings (somewhere during this exercise Decible had to run behind the pillar…it smelled)
20 IW
25 SSH
20 Moroccan nightclub squats

Mossy to Industrial drive and partner up. Time for a AO classic: Dora 1-2-3 as Smokey the Bear rolled by to check on us
75 Burpees
200 squats
300 LBC
Run up Industrial Drive to first driveway entrance and back

Fast walk halfway up, run backs second half to first industrial building parking lot

Line up against building
Lunge walk with a 2 sec count in down position to other side of parking lot, climb walls to Roasted Oven roadway and run back to building
Rinse and repeat 3 times

Get on the Big Round Ball for:
20 box cutters (Raleigh favorite)
Protractor (lots of mumble chatter so Q kept going until Bombjacks were necessary)
Flutter Kicks

Climb walls to COT

Lots of announcements (hope I caught all of them):
9/11-12 BRR
9/12 Camp Care 5k and Pre-mature ocktoberfest (See weekly newsletter, Stang and Decible for more info)
9/18 3 year anniversary celebration at Anne Springs Greenway Pavilion
10/17 fastest 5k relay – 5 man team for relay sprint in Rock Hill with finish line at Legal Remedy Brewery
12/19 Fort xmas party

Medical Prayers to Cake Boss, Stang, and Truckers Families. Teachers and students who went back to school yesterday.

Always a privilege to lead an AO workout as these opportunities are becoming less frequent due to work commitments in Raleigh. Honored to be apart of F3 and everyone of you push all of us to be better men, husbands, and leaders. Till next time,

Catch Ya On The Flip Flop

With the first day of the new school year, excitement for being back on a schedule was in the air for those men with school age 2.0’s.  Three BRR enthusiast showed up early for the 30 minutes of running.  Personally, I enjoy watching them come in from their early run and know this will slow the IL young guns down a few steps.  Hats off to Geranamo since he didn’t have a KB, One-Niner provided his light weight 35lb bell.  Geranamo took the challenge and didn’t trade off when given the opportunity!!

Since there were no FNG’s present a modified disclaimer was given and then we were off and a mosey around the parking lot for a warm up lap.

Warm Up:

• 25 – SSH IC
• 15 – IW IC
• 15 Mountain Climbers IC
• 15 Peter Parkers IC
• 15 Parker Peters IC
• 20 Morrocan Night Club IC

The Thang:

Mosey with bells to the back of the school for a series of excercises and sprints.  Sprint distance was set at 3rd light pole.

Round 1:

• 20 KB swings run light poles then 20 merkins then run back to start
• 20 Shoulder Press (10 ea. arm) run then 20 jump lunges return
• 20 curls (10 ea. arm) run then 20 squats return

Round 2:

• 10 partner plank hops (demo by Ringer and YHC) run then partner merkin claps – return
• Decided to repeat since the plank hops were new to everyone.  Practice made better!!
• 15 Russian Twist with bell – run then 10 Burpees (what’s an F3 workout without them?)

Mosey back to the front of the school and drop bells by the flag.  From the flag to 3rd column bearcrawl, gator merkins for 3 more columns, lunges to the rock circle.

At the circle perform 20 dips and 20 derkins, rinse and repeat for 15 count.  Sprint backwards to flag for Sally.

• 25 LBC
• 20 Freddie Mercury
• 15 Hello Dolly
• 10 Makhtar N’Diayes.
• Lap around parking lot and join for COT.

COT –

Announcements for the upcoming 3yr birthday party, 5 man 5K and Mud Run.

Prayer & Praises –  request for C3PO , Opie and new school year.

Thanks to Ringer for putting me on the schedule to Q.  It was an honor to lead and I enjoy being a part of a great group of men, dedicated to getting better and strengthening each other.  The final thoughts were about our witness to others and are we the same person 7 days a week and not just Christ centered on Sunday.  If you were on trial for your faith is there enough evidence to convict you?

Apache, Catfish, Italian Job, and I got in a quick 2 miles prior to workout… sounds like this will become a regular occurrence…

Disclaimer (statement witnessed by many…no FNGs)

Fusion on VQ:

(Apologies that I was unaware this was a VQ, he did such a great job – he performed like a vet #HIM)

Very short Mosey to soccer field

VQ COP was well executed with plenty of #mumblechatter

Trail running sequence with plank-o-rama on either end of the trail…more mumblechatter

Popeye and I played tree trimmers along the way…#stickwithyourdayJOB

Mosey back to soccer field

#Horrible DORA 1-2-3 sequence

#1 Popeye is a smart man and got the ol’fake Burgandy as a partner

#2 I am smarter than I look and got ol’Kenyan Posh as a partner

Note to self…don’t sprint against Cheeto…#sillyfast…when Posh and Italian Job warned me… I felt I had to give #HIM a go…I can’t imagine playing #HIM in basketball…needless to say I would foul #HIM until I had none to give…or in other words #HACK-A-CHEETO

Obviously Fusion has some great Q potential…all Rock Hill Site Qs get #HIM on the schedules

CSPAN on Q

We used the 4 corners of soccer field area as our 4 corners points (about 2 soccer fields in length and width)

3 laps with 25 LBC per corner = total of 300

Meet at center field for Superman sequence = 6 picked us up

1 lap with 20 Flying Squirrels per corner = total of 80

Meet at center field for plank-o-rama = 6 picked us up

1 lap with 25 CDD per corner = total of 100

Meet at center field for ABLAB-o-rama = 6 picked us up

Long sprint series to close out our morning #PatriotisFIT

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion, and fellowship post workout.

15 of us went to move the Fort Mill Family Care Center post workout…Fusion was the QIC, great works, and leadership from a bunch of #HIM

Moleskin:

I had been working on a sermon for the last few weeks. The first topic was about men who complain about burn-out…so I am calling “Bull$hit” on that…We are men of a higher calling, and we are meant to wake up early with F3, go to our jobs and work our “tails” off, ride home, sit in the driveway (for a few minutes) and pray for the Holy Spirit to give us the energy and strength to be the #HIM leader of our family and we should go to bed each night “wore out”…I also need to include being the spouse your wife needs you to be (most of us are still working on that…and keep working on that, always think of her as a gift from GOD)…#ramble #SoundedBETTERonSATURDAY

The other topic is about facing ridiculous challenges in your life…those are your opportunities to pray for strength, and let Jesus strengths come through you rather than you/me/us stepping away from a challenge…Step up #HIM…it is who you are designed to be…

We are not meant to go to bed at night with idle minds and a rested body, we are meant to lead by example, especially in our families letting our faith lead the way… be a man and get involved…let your tired body be your badge of honor…it is how it is meant to be #HIM

Be a better man today than you were yesterday,

CSPAN – over & out

Warm up
15 SSH
15 windmill
15 IW
15 MC

Mozy to Freedom center steps

Singles at steps
Reverse bear crawl steps

Mozy to Parking deck

Level 1
Carry partner to next level
Level 2
10 Burpees, 20 jump squats, 30 jumping lunges
Carry partner to next level
Level 3
10 Burpees, 20 jump squats, 30 jumping lunges
Carry partner to next level
Level 4
10 Burpees, 20 jump squats, 30 jumping lunges
Carry partner to top

Run to level 1

Rinse and repeat with other partner

Run back stopping at wall in alleyway for some long People’s chair counts while waiting on the 6.

Spoke on Matthew 16:24 when Jesus said “if anyone wants to follow me, he must deny himself, take up his cross, and follow me.”
Many times we find that we can bring ourselves to deny ourselves (as hard as that is sometimes), and we can say we follow after Jesus, but we forgot the most crucial component, which is taking up our cross. As part of the workout, each man had to carry his partner up each level of the parking deck on his back. The idea is for us to visualize what Jesus did for us over 2000 years ago and to understand that we too must carry that same cross. A cross was said to weigh around 200 pounds. For some of the PAX today they carried 200 pounds, for some they carried less, and for some they carried more than 200 pounds. Although crosses in biblical times didn’t vary in weight as much as the PAX, it is a good reminder that sometimes the cross we carry seems lighter and sometimes it seems heavier depending on the circumstances of life. That being said, we must understand that our cross is not our circumstances in life, but our “voluntary participation in Christ’s sufferings as He carries out His redemptive purposes (Philippians 3:10).” (Experiencing God Day by Day, Loc 882)

It was a honor to Q today and participate in something that hopefully allowed all of us to fix our eyes on Jesus, the One that bore the shame and pain of the cross, so we can understand that we too must carry the cross as an outward expression of our inner desire to follow Jesus.