Monday, July 12, 2021 | The Octagon AO | 5:30 AM | 68 degrees and clear

PAX: (21) Honey Stinger, Brazilian, Sportiva, Kill Switch, Vandelay, Wentworth, Beaver, FDIC, Hoosegow, Super Nasty, Bonnie, Sister Act, Z-Bo, Blood Shot, Toadstool, Swinger, Edison, Golden Pike, Khakis, Roadhouse, and Wait Time.

QIC: Wait Time

YHC welcomed the PAX to the gloom at the Octagon. First time Q-er at Octagon, so exciting day…marking a bit of history for yours truly – six years ago on July 20 I posted at a Monday morning workout – the Latham Grinder in Greensboro. Today’s workout is a blast from the past. After welcoming the PAX, sharing the mission statement, principles and disclaimer (including for next 45 minutes ‘I am not your friend’), the PAX moseyed for one lap around the track.

WARM-A-RAMA: Delirious about Burpees

PAX circled up at the end zone, and warmed up to Prince’s delirious. Everyone did SSH until Prince sang “Delirious.” Every time Prince sang the word, Delirious = 1 Burpee. PAX got a great warm-up in 2:45 doing approximately 20 burpees.

After Warm-a-rama, PAX were placed in groups of four for a four-man (paired) grinder.

THANG: The Duke of Earl

On July 20, 2015, a guy named Earl moseyed to the top of the hill on the high end of a bender. Earl cheered on the GSO PAX as they completed a two-man grinder doing the following exercises:

Bottom of Hill (AMRAP): Plank Jack | Peter Parker | Mountain Climbers | Burpees

Two members of the four-man teams would run to the top of the hill and complete one of the following exercises (in order):

Top of the Hill (30 Reps): LBCs | American Hammer | Freddie Mercury | Rosalitas

After completing one round of all the exercises, an intermission was called for CLOCK MERKINS. PAX spaced out along the hill for the following:

Round 1: (10 MERKINS at each clock position) 12 o’clock | 3 o’clock | 6 o’clock | 9 o’clock
Round 2: (7 MERKINS at each clock position) 12 o’clock | 3 o’clock | 6 o’clock | 9 o’clock
Round 3: (5 MERKINS at each clock position) 12 o’clock | 3 o’clock | 6 o’clock | 9 o’clock

Bottom of Hill (AMRAP): Plank Jack | Peter Parker | Mountain Climbers | Burpees

Two members of the four-man teams would run to the top of the hill and complete one of the following exercises (in order):

Top of the Hill (30 Reps): LBCs | American Hammer | Freddie Mercury | Rosalitas

After completing round #2 of all the exercises, “OMAHA” was called for a 4-Man Relay across the field.
PAX finished with a 2-Man Wheelbarrow across the field.

6MOM:
Flutter Kicks x 25 IC | 6:12 (three rounds of 10 count) | American Hammer (Rancid Style) IC x 21

ANNOUNCEMENTS:

Third F Opportunity. Service opportunity next Saturday. See Wentworth for details or Third F Slack Channel.
Prayer Requests: PAX continuing to recover from the storm damage. Edison and his M

COT: “The Duke of Earl”
Celebrating “The Duke of Earl” beatdown https://f3greensboro.com/2015/07/22/latham-grinder-duke-of-earl-edition/ is about cherishing important moments of our F3 journey. It is how we cherish those moments that we stick together. Whether it is supporting a fellow PAX member during his VQ, first post, F3 anniversary or VQ anniversary – we must celebrate important moments together.

I appreciate the PAX indulging me to relive the first day I posted with F3 in 2015. Butt Fumble punished the PAX, and I am eternally grateful for him and how he changed my life in 2015.

We closed with a prayer.

Grace & Peace,

Wait Time







F3Omaha - 1739 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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