Q: Sooie
PAX: AAA, DB, El Capitan, G-string (Eli Kresta), Hot Stuff, Malibu, morning star, Pebbles, Siri, The Banker, Timber, Wolfpack, Bumblebee (2.0), Big Red (2.0), Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
FNGs: 4 Mark Marchetti (House Party), Lyle Dough (Link 2.0), Wren Carmona (Wrenaldo, 2.0)
COUNT: 18
CONDITIONS:
59 degrees and perfect
WARMUP:
Windmills
BACs
Back BACs
Imperial Walkers
Willie Mays Hays
45 seconds stretching OYO
THE THANG:
Moseyed over to the flood table. Shuffled the deck cards and began 3 rounds of pain. Jokers were in the deck after the 18th and 35th cards. PAX rotated drawing cards. Suit was the exercise, value was the reps. (J – 11, Q – 12, K – 13, A – 14). When a joker was drawn, PAX would run approx 166.8 yards then proceed to the next round of exercises.
| Suit | Round 1 | Round 2 | Round 3 |
| —– | ———- | ——— | ———- |
| ♣️ | Merkins | Carolina Dry Docks | Dips |
| ❤️ | SSH | Mtn Climbers | Burpees |
| ♦️ | V-Ups | Freddy Mercs | Big Boys |
| ♠️ | Spiccolis | Squats | Iron Mikes |
MARY:
ANNOUNCEMENTS:
Octoburpee coming up
YHC stepping up as AOQ for Tuesday workouts at The Knoll
COT:
Romans 12:10 “…Outdo one another in showing honor”
One of the unexpected lessons I’ve learned from the wonderful PAX in Bellevue is the power of encouragement in the midst of suffering. We took turns recognizing the admirable qualities apparent in each other and closed in prayer.
Special shoutout here to @Siri for giving the Knoll a baptism by fire early in May showing us what an F3 workout should be. I was ready to give up at the end of it but he came alongside me and made sure I finished well!