On Tuesday April 19th, 16 of F3 Raleigh’s grittiest men assembled at Shelley Lake for some unpleasant exercising. Here’s how it went.

Mosey under the bridge to the base of Shelley Road. Warm-ups: SSH x30, Imperial Walkers x20, Good Mornings x15, Mountain Climbers x20, Merkins x20.

Partner up. Partner 1 begin bear crawling the Shelley Road hill. Partner 2 runs to the top of the hill, 10 merkins at the stop light, and back down to relieve your partner. Flapjack.

Much grumbling followed. This is a long, difficult hill. While 0.2 miles sounds short, the elevation of this hill is about 100 feet. Away we went. When finished, squat hold down at home base.

Now that our hip flexors are thoroughly stretched out, let’s do it again. This time with 10 sumo squats at the top. Awful.

After completing the second set of bear crawl misery, time for something different. Partner 1 runs to the top of the hill and back down. Partner 2 stays at base for 10 derkins, 15 squats, 20 dying coackroaches. Keep repeating until your partner comes back.

Mosey back to the parking lot for a little cool down run. Indian run up to the dam, across, and back home. Wrap up with 30 American Hammers.

-T-claps for the Brothers Widman on some impressive bear crawl skills.
-T-claps to YHC’s partner Huh?, who can flat out run. He trailed only a Widman on the uphill dash. Get this guy on a BRR team.
-YHC considered a 2nd set on the hill with crab walks instead of bear crawls. A PAX member remarked after the workout “I’m just glad we didn’t have to crab walk that hill”. Maybe next time…

-Second Empire 5k is this Saturday at 9am to benefit Trinity Academy of Raleigh. Mayhem, Dingo and YHC will be in attendance. Dingo has offered up some HH tokens to the fastest F3 time.
-As Sampler says “BRR is basically next week”. Show up tomorrow at Crabtree Starbucks for the Ethanol 10k. Start whenever you want between 5:15-5:30.

Prayer Requests:
-Prayers for Pergo’s sister, who has been going through a difficult adoption process that has not turned out as hoped.
-Zima’s coworker lost a friend over the weekend at Camp Seafarer to a heart attack. Pray for his family and their loved ones as they mourn.

Mayhem prayed us out with some bold words. Until next time.