What an Awesome day in the Gloom! 18 Strong Pax take on The Murph in record time at The Rock, followed by extended COP!
The Murph, you know the drill, 1 mile run from Calvary Church to McAlpine Elementary swing set and railings, followed by 10 sets of (10 pull-ups, 20 Merkins, 30 Squats) followed by a 1 mile run back to The Rock at Calvary.
The Charlotte South Pax are getting stronger and faster as we obliterated our prior Murph times. Times today ranged from right at 27 minutes to 34 minutes! Strong brothers, strong!
30 MOM / COP:
We did so many exercises in this 30 minutes I can’t even remember them all. I think we did just about everything we ever fit into all our F3 workouts including:
Flutter, Rosalita, Plankarama, Maktar N Jai, Dolly, 6″ Holdem, Protractor, Cumberland County Viaduct, LBC, Imperial Walkers, Running w/ Scissors, SSH, Merkins, Wide Arms, Diamonds, CDD, Burpees, Sprints, Monkee Humpers, and the crowd favorite? (or least favorite) the exercise Run Stopper proclaims to do at home w/ the M, Stacked Partner Merkins (See Picture Above).
This was a great morning at The Rock as all the Pax blew away our times on The Murph leaving 30 minutes for YHC to fill for the workout. YHC thought it would be a great idea to keep going around the COP and have each pax lead us in the next exercise of his choice. This was a lot of fun and provided much 2nd F during the workout! It also gave some of the pax who haven’t had a chance to step up and lead the opportunity for 1 exercise. Great job by all!
What can I say about Run Stopper’s partner stacked Merkins? Not much except we were all greatful there were no face plants on the parking lot! Partner 1 gets into a plank and partner 2 puts his feet on partner 1’s shoulders, and then puts his hands on partner 1’s ankles and assumes a stacked plank. Then partner 1 does 10 merkins! These were super difficult, but more than anything they were awkward, especially after Run Stopper’s caveat that he and his M practice these in the bedroom! Hey brother, it’s like Vegas, what goes on in the bedroom stays in the bedroom. We were all glad no paritioners drove past in the church parking lot during this exercise as well as when we did the monkey humpers!
It was great having Ray Charles out in the Gloom with us today as he has had a knee injury and will have surgery in about 2 weeks. Strong work and great idea bringing your Mt. bike out for both of the 1 mile runs during The Murph. Many of the pax offered bribes to hitch a ride on Ray Charles’ handlebars but he resisted all offers. We’ll be praying for your surgery and quick recovery.
Great prayer by Header to send us out, and please remember Ray Charles’ prayer request for his family friends and the loss of their son on the same week as their daughters wedding.
Announcements: Sign up for the Spartan Sprint on 3/24 at the White Water Center! It will be a blast and all South Charlotte Pax that go through our workouts are ready for it and should post!
YHC is our F3 Gear Store Q for our region and most of the regions have already designed and purchased, or are in the design process for a workout region specific F3 shirt. We’re asking all South Charlotte Pax be thinking about a logo to go on the back of our workout region F3 Shirt. Please email YHC (Mall Cop) at email@example.com with any ideas, sketches, colors etc by 3/15/13. YHC will accumulate all suggestions and we will put the best up for a vote, and then take orders for the winning design to be placed through the F3 Gear Store partnership with MudGear, created by Malkovich. We will be putting more info in our weekly PREBLAST newsletter.
Duet 6:5-7 “You shall love the Lord your God with all your heart and with all your soul and with all your might. And these words that I command you today shall be on your heart. You shall teach them diligently to your children, and shall talk about them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise.”