# of PAX: 17
I think I’m missing one pax. De nada, Niles. Let me know who I missed and I’ll add.
PAX: Tiny Dancy, Busted Grill, LETC, Heisenberg, Refund, Niles, Minecraft, Last, Wildwing, Tiny Tank, Cialis, Mr. Miyagi, Stiffler, Ball Bearing, Moab, Sparky, & Foxtrot
41 SSH, IC
21 Hillbillies, IC
Pigeon Stretch x 2
Charles Atlas Stretch x 2
Press Ups, x 10
Burpees | Descending Partner Ladder. Pax 1 does 4 burpees, pax 2 rests, pax 2 does 4 burpees, pax 1 rests. Rinse & repeat, descending 3, 2, 1.
Pax then split into two groups for an Indian Run.
Both groups complete a full tour of the outskirts of the AO running in opposite directions. Groups keep a tight pace and continuously run returning to the starting point.
More Burpees | Descending Partner Ladder. Pax 1 does 4 burpees, pax 2 rests, pax 2 does 4 burpees, pax 1 rests. Rinse & repeat, descending 3, 2, 1.
Fully warmed and getting to a steamy condition, all pax mosey to the playing field of our AO.
All pax circle up and assume the low plank position. The struggle for sharp 10-counts +/- continued, but we held the plank position for some kind of a count and then EA pax was asked to think of one thing he is thankful for at home and one thing outside of the home. Once pax had some thanks in mind, pax hopped up and shared with a partner. Themes include family, God, and F3.
Then, the Thang.
All pax divide into 2 groups.
Group 1 | 6 trips to the goalpost and back. At goalpost, pax partner up and continue to work the descending ladders (4, 3, 2, & 1). Group 1 completes 6 round trips and 60 merkins.
Group 2 | 4 – 5 trips to the backstop and back. At backstop, pax partner up and continue to work the descending ladders (4, 3, 2, & 1). Group 2 completes 4 or 5 round trips and 40 – 50 more burpees.
When complete, groups switch and complete either 6 round trips and merkins or 4 -5 round trips and more burpees.
Pax circle up, assume plank position, and some more interesting number counts. Before returning to feet, pax complete a citizen test by thinking of favorite Thanksgiving dessert. Partner up and share…Q listens for dessert that would be un-American. Fortunately, no passports were confiscated.
Pax run to big ‘ole pine tree and back.
21 Flutter Kicks, IC.
20 Freddie Mercuries, IC.
20 Hello Dollies, IC
Mixed in some more planking.
Pax mosey to swings.
Partner up. Partner one planks and touches opposite shoulder with hand continuously while partner two runs a bit and returns. Switch. Rinse and Repeat x 3.
Mosey to find flags.
Strong work by 17 PAXs. 60 minutes of you v. you and continuous movement. That’s all that is required to get your money’s worth.
LETC recognized Refund who thought what we all thought – it’s cold. It’s exercise. It’s early. It’s Saturday. But, with some encouragement, he embraced the suck and ended up steamy and glad to be attend.
Heisenberg – thanks for being there…..your positive attitude helps us all…thanks for letting us poke fun at your oversight to turn on the closet light and find your shorts this morning. Yoga pants, though, is not a bad look.
Strong work by Cialis – 60 minutes of continuous movement. You had a good partner – Minecraft is gracious – I’d run with him anywhere except the engineering class. Stick with it, Minecraft. When in doubt, just add more steel to the bridge.
Prayers for a tough custody battle of which Last is aware. Praise for Uncle Bubba (LETC) on the road to recovery following a heart overhaul.
Last has a opportunity to serve others, specifically Veterans, on Thanksgiving. Get in touch with him if want more information.
Remember the 7 in 7 and other challenges F3 Cape Fear has in place – get your name on the big board. Tiny Tank and 8-Penny are two-time Big Board members!
Niles makes us all better. His punny presence lifts us and challenges us. Thanks for challenging the pax to step up to a Q. Great way to develop as a leader and find your voice. If you need help with a design or practice, please ask. #ironsharpensiron
Take the memory of the descending ladder to work this week. Start your day off by doing the hardest part of the work, or that which you don’t really want to do, first. The rest of the day becomes easier and you flat-out feel better.
Prayers for all of the unspoken requests mindful of the long ledger of blessedness we have.
Strong Work!!! Honor to be the Q. Thank you!
HAAD! | RLTW! | Foxtrot out.