YHC asked Rafiki about a month ago for date to Q The Collard Patch. I had something in mind that we could incorporate playing a little football during the workout. Little did I realize, it’s too dark to throw the pig skin around at 0530. So I reworked my plan, and we ready to go. When I woke up, I heard the rain outside and assumed that we would have small PAX numbers today in Ayden. YHC had been working on a potential FNG for today as well… the rain typically eliminates the possibility of an FNG posting. YHC pulled up at 0520, and no one was there. It was starting to look like my prediction was going to be correct. The rain had stopped, so I was hoping to see a few cars in the lot. A couple of minutes later, Fruity Pebbles ,Rafiki and Cousin IT rolled up. We circled up at 0529, and low and behold my FNG shows up, with Panther right behind him. Introductions were made, the disclaimer was given, and we were off:

Warm Up

• SSH – 15 – IC
• Good Mornings – 15 – IC
• Front Arm Circles – 15 – IC
• Backward Arm Circles – 15 – IC

The Thang

We took a lap around the track and ended up at the picnic shelter to do some 11’s with Dips and Squats

About half way through 11’s, Drop Zone pulls up after initially going to the other park in Ayden on 3rd street. Props to him…. Rafiki reminded everyone that the first time YHC was going to post at The Collard Patch, I got lost, and ended up not posting at all. 5 Penalty Burpees for all, then finished up the 11’s.

Then we moseyed to the rock pile. YHC instructed everyone to grab a “two handed rock”

The deck was revealed. Instructions were given:

• Spades = Squats w/ the rock
• Hearts = Overhead press w/ the rock
• Diamonds = Curls for the girls w/ the rock
• Clubs = American Hammers w/ the rock

We performed the number of reps that was listed on the card (example: 7 of spades = 7 Squats with the rock).

Each time a face card was drawn, we rotated to the right to use the next PAX members rock, and completed 12 reps. Each time an Ace was drawn, this was a wild card exercise. Aces were:

• Round of Jack Webbs, from 1 and 4 reps to 5 and 20 reps
• Run to the front parking lot and back
• PAX Choice – Rafiki chose 10 burpees
• PAX Choice – Fruity Pebbles wanted to rinse a repeat the 10 burpees

We finished with the deck at 0610, so we returned our rocks, and headed to the flag for 5 minutes of mary

• J-Lo’s
• LBC’s
• WWI’s
• Hold plank until 0615

0615

COT/BOM

Prayer Requests:

• Hot Pursuit and King Pin recoveries
• Hipster’s M
• Levi
• Pied Piper
• Injured PAX

Praises:

• Recent numbers at The Collard Patch have been strong
• Rafiki’s 1 year F3 anniversary is this week

YHC prayed us out

Moleskin

Thanks to Rafiki for the opportunity to Q this morning. All PAX members pushed hard today. The goal was to keep the heart rate going without having a ton of running (I didn’t want to scare off my FNG on his first day). I want to echo a little bit of what Rafiki said during our COT. He mentioned that this was his one year anniversary, and F3 has does wonders for him from a fitness standpoint, and with all of the friends that has had made along the way. I’ve only being doing F3 for about 5 months now, but I’m truly seeing a difference. These are unbreakable bonds that we are forging in the gloom, and I’m enjoying every minute of it. Thanks again for the opportunity to lead. Until next time…

Chimi Out!