YHC was out of town last week with my M for some R&R and got a chance to re-read some of #FreedtoLead. On Sunday the call went out to see who was the QIC for Crucible – After some Twitter banter, YHC promised a field trip for all PAX who would post at what has to be one of F3 Raleigh’s most versatile AO’s – #MeanMeanStride. 10 PAX (no FNG’s) posted and went on a tour of the surrounding area off campus – TClaps to Raleigh for connecting many neighborhoods with the Greenway System. We made good use of it in short order – here’s what went down.
Warm Up: SSH x20, Imperial Walkers x20 (YHC’s GPS was now ready – let’s move out PAX)
#POAS – The basic structure of an F3 Bootcamp is something we call Pearls on a String – a series of shortish running segments interspersed with Circles of Pain, led by the Q
MILE 1 – Quick pace run from parking lot towards the pavilion, turn left on the paved trail and run halfway around to the point where the path crosses Lead Mine Road. Cross over, turn left and run up sidewalk to corner of Lead Mine and Lynn. Squat Hold while rest of PAX catches up. Continue run down Lynn Road – stopping twice for Irkins on a guardrail & Dips. At this point, we were at an entrance to the Greenway Trail that connects to the back end of Shelley Lake. YHC called for Bear Crawl down the steep hill but after a few crawls, YHC felt some pain in his left elbow and called an immediate audible for Lunge Walk down the hill to the Greenway Trail. Plank Hold. Recover
MILE 2 – Pick a partner (size does matter). Remember your partner – resume run. At the trail tunnel that goes underneath North Hills Drive, Lunge Walk through tunnel – on your six at the end. LBC’s with some holds – feet facing up towards North Hills Drive to make it harder. Continue running down path to back of Shelley Lake – sharp left across wooden bridge and grab a rock. 10 Curls, 10 Tricep Extensions, 10 Presses – time check – still OK – resume running. Stop along the trail once for Merkins. Keep running and stop at the point where the trail exits Shelley Lake into the Lake Park neighborhood. Partner Carry from bottom of the hill to the top – jog back to the bottom of the trail – flapjack. Squat Hold – 10 Count rest #SuckFactor=High
MILE 3 – Turn left and continue run up the hill on (Lakeway Drive). Squat Hold at the top while waiting for PAX. Turn right on Lakeland Drive and continue running down Lakeland stopping twice for Merkins and LBC’s. Turn left on Lake Park Drive and continue running turning right onto the running trail alongside Lead Mine Road – cross over back into Williams Park and circle up on the soccer field for Mary.
Mary: LBC’s x 20, Heels to Heaven x 20, Crunchy Frog x20, WWII Situps x 20, American Hammers x 20, Good AM’s x10, Windmill x10, Burpees x10
COT
- Name-O-Rama
- Announcements
- Memorial Day convergence at Catalyst and Zero Hour (630am)
- Prayers
Pink Slip closed us out strong
Naked Moleskin:
- YHC wanted to get back to the basics and get off campus. It was a great AM for a run and the Honeysuckle were in full bloom. The month of May is a great time to be outside.
- YHC wasn’t sure how much time we’d use up on this route but we made it back to Williams Park with 9 min to spare for Mary – solid running today for just under 3 miles.
