After an introduction and F3 disclaimer (to allow Amphibious time to join in), we did a short Mosey playing Frogger across Wendover to a small parking lot (circle was not quite circle shaped due to the size restriction of the lot). Q forgot the disclaimer about crossing Wendover at your own risk…but all 24 PAX made it. (wipe sweat from brow #1)


Seal Jacks IC x 20

SSH IC x 20

Sungods 15 forwards/15 reverse

Imperial Squat Walkers IC x 20

The Thang:

Mosey across Cridland to the Greenway and park area. Count off to create 5 groups.

4 stations identified

Each station had an associated exercise:

1. Inverted rows with homemade suspension straps x 20

2. Merkins x 25

3. Squats x 25

4. American Hammer x 30

**one group was running between the stations as we switched.

We did 2 rotations through these same exercises, then switched to Round 2 (although explanation on this evidently not great by the Q)

Same stations, different exercises

1. Knee tucks using suspension straps x 20

2. Carolina Dry Docks x 20

3. Alternating shoulder taps x 20

4. Double merkin burpees x 10

Omaha was called after 1 rotation through these exercises to perform one more exercise…mosey to the bottom of a hill.

Exercise = Burp Back Mountain 11’s

– Run backwards up the hill, at the top 10 Burpees

– Run forward down the hill, at the bottom 1 Lunge

– Continue until 1 burpee and 10 lunges

***due to time constraints, most did not complete the full 11’s

Mosey back across Wendover – (People’s chair while waiting for a break in the traffic – bet that was an interesting site for the people driving by…) Frogger style again and all made it. (wipe sweat from brow #2)


Dying cockroach IC x 20

Crunchy Frog IC x 20

Flutter kicks IC x 20

American Hammer with guest cadence caller because Q was about crushed IC x 25 (or 30 if Q blacked out)


– Roanoke F3 launch upcoming – send names to

– 3rd F at Lawndale Panera this morning 6:30 led by Scooby Doo

– Battle Frog this Saturday. Can bus over there – meet at 7. Contact Wilson if interested. 9:30 start time. Back around 2-3. About 15 guys signed up currently!

– Arise AO = tomorrow 5:30 sharp at Grace United Methodist Church…last week (hopefully) before service aspect starts

What a pleasure to lead this morning! Great work PAX! – Hermey

PAX: Hermey

QIC: 04/18/2016