All of the Tarheel fans in F3 Raleigh must have fartsacked this morning after being forced to stay up for a basketball game or something, as numbers were a little light with 10 pax. That didn’t stop YHC and ManRam from putting on what was hopefully a memorable 4 year anniversary party for the pax in attendance.
Duff
WARMUP – GM x 10, SSH x 10, Makthar Ndiaye x 10 (turns out these hurt a little on the pavement. This was intended to be a honorary exercise for the Tarheel’s national championship, but perhaps it was my subconscious subjecting the pax to the pain I knew I was in for today from all the Tarheel faithful)
THANG
Quick jog over to the docks.
Elevator Merkins: 1st floor x 15, 2nd floor x 10, 3rd floor x 5, 2nd floor x 5, 3rd floor x 10, 1st flr x 10
Single Leq Squats – 20x each leg
Elevator Merkins: 3rd floor x 10, 2nd floor x 15, 1st floor x 20
Chest swole. Quick jog over to the base of Shelly Road hill.
Reverse Escalator – up to 1st street, burpees x 5, back down to start, jump squats x 5, up to 2nd street, burpees x 10, back down to 1st street, jump squats x 10, up to 3rd street, burpees x 15, back down to 2nd street, jump squats x 15, up to light on North Hills Dr, burpees x 20, back to 3rd street, jump squats x 20. No doubt a crowd favorite.
ManRam
Quick jog back down, LBC x 30 OYO, right on bridge and up hill to big field area. Split into 2 groups. Group 1 runs to top of dam, 5 burpees, complete loop back down to group while Group 2 does AMRAP Sumo Squats. Flapjack. Repeat, but this time Carolina Dry Docks x 20 at top while waiting group did AMRAP Flutter Kicks.
Jog over to pull up bars, partner up. Pairs hit pull up bar and knock out 10 each while waiting pax do exercises, believe these were squat hold, merkins, wide grip merkins, burpees and prisoner squats.
Indian Run back, over the dam, and all out sprint back to parking lot.
MARY
Freddie Mercuries x 20, American Hammers x 20.
Finito.
COT
5-year F3 Raleigh party this Saturday. See website if you are living under a rock and don’t know about this yet.
Prayer requests and then Zima took us out with a powerful word of prayer.
MOLESKIN
No surprise that the Tarheel faithful were unable to avoid the fartsack this morning. Too much wine and cheese the night before can do that to you.
Hard to believe it’s been 4 years since a guy named Orwell finally got me and ManRam out to try this free workout thing at Shelly Lake. Chong Li was the Q that day and the difficulty and fun of that workout got the hook in both of us.
We all know the impact F3 has had and continues to have on this community of men in Raleigh. Even after 4 years I am amazed at the impact it has had on my life – the memories made, the incredible friendships developed, the mental and physical health improvement – who would have thought all of this could have happened to a guy hitting the big 4-0? Guess there is something to this thing called F3.
Pleasure and an honor to lead this morning – even more so alongside my brother ManRam.
