A Good Day in Purgatory

A Good Day in Purgatory

QIC: Goofy

Date: 11/03/2018

11/3/2018

Splash, Boomerang (WD), FNG BenjaminButton, Bulldog, Offisides, Turnover, MrCapriSon (WB), JuiceBox (Kotters), Burlap, Starfish, UnderTow, ZiggyStardust, Resistor, THEPonyExpress, Goofy (Q)

15 posted to Purgatory and it went something like this:

Warm-O-Rama – the usual for @Goofy, but we moseyed between exercises on our way to the Rocks.  

Pick a rock.  Now put it back and get a bigger one. 

Strength – circuits in cadence. 

Chest Tricep Shoulders

• merkins 
• Skull crushers
• Press.

Back, Bicep

• Bent Rows
• Curls
• Upright Rows

Legs 

• Squats
• Lunges
• Calf raise

Partner Work

• Partners Run around circle in opposite directions, each time meet do exercises, increasing each time (the exercises were deconstructed burpees, then burpees to finish)
• 1x – decline partner merkins 10, then 20
• 2x – cobra humper 5 to 20
• 3x – squat jump 3 to 18
• 4x- Burpees 1 to 8

Wall – Brief rest stop at the wall with peoples chair with some jack reachers thrown in

Sprints – At parking lot, at the top of each minute sprint to the first barrier, then the second, then the third

Mosey back to cars for Mary

Mary 

Various round robin AB exercises ending with the alphabet, but instead of the usual we spelled out KOTTERSJUICEBOX.  

FIN

COT -YHC took us out thankful for the men in the circle who lift me up and that the good Lord might make us the men we are called to be

Announcements 

• Obstacle course race is today for several Pax.  I don’t have a list of names, but you know who they are. Best wishes to these hardy pax!
• @Kapow is organizing a 5k’s at the Muddy Creek Greenway for $10 each.  Raising money for Paisley School and is part of his IB project.  It’s at 10AM on Nov 10th so you can work out, each a chicken biscuit and still post!
• 12/15 F3/FiA Holiday Party
• January is our 5 year anniversary.  Look for announcements for the celebration workout.  Invite an FNG and those Pax you have not seen in a while.  #TheGuyNextToYou.  #GiveItAway
• @Splash’s nephew is getting married today. He was also kind and invited all Pax to crash the reception.  It’s somewhere west of here in a huge barn.  Look for a fuel efficient vehicle in the parking lot with an F3 sticker on the bumper.  
• Praise for @Undertow’s father who is getting better and energy back
• @Proehl is making progress, moving out of Samaritan to his own place. 
• Prayers for all those suffering with addictions seen and unseen
• Huge congrats to @Boomerang for his recent marriage.  
• Praise for @Turnover’s one month old

NMM

• @BenjaminButton, suffering from oxygen depravation, in the COT gave us his birth year ‘87 instead of his age.  Much confusion and laughter ensued.  @JB having not run all day and with complete clarity shouted #BenjaminButton and it stuck.  
• Tclaps to @Undertow for bringing our FNG out.  
• YHC received a rare play list compliment from the DJ master @Starfish. #Honored.  The list is below.  It’s a bunch of songs from my favorite albums, not all of which are well known.  One thrown in there as a shameless suck up to @Fish
• Much groaning occurred after YHC asked Pax to get bigger rocks.  In my experience many pax get the same rock each time and could be challenged. Some pax emerged with rocks so large I have never seen before. Tclaps. 
• This was a great morning at Purgatory in F3WinstonSalem.  An FNG, some Kotters, and ideal crowd and some great fellowship/laughter.  Makes me smile
• The challenge recently came out from @VanPelt for us to make a difference to help with the conflict in our country.  One super easy way to start is to invite an FNG to join F3.  We all know what a difference it has made it our lives.  #GiveItAway today and be intentional to ask someone that doesn’t look, think or believe like you.  Building these bonds across divides will make a huge difference. 

PlayList

• Radio Free Europe, REM
• Hungry For You, The Police
• Mary Had a Little Lamb, Stevie Ray Vaughan
• Moving to New York, The Wombats
• Tenth Avenue Freeze Out, Bruce Springsteen
• Synchronicity, The Police
• Pretty Persuasion, REM
• Bodhisattva, Steely Dan
• Immigrant Song, Led Zepplin
• It’s the End of the World as We Know It, REM
• JungleLand, Bruce Springsteen