You can hear, hear it comin’ like a train out of control. Surely leaves you wonderin’ exactly where your ticket goes. You scream at the conductor but he’s been deaf for twenty years. Hear the other people laughin’ as he grinds through every gear.
6 PAX including an FNG were not hungover from the Les Nessman Experience™ (but might’ve wished they had been so they would’ve had an excuse to #fartsack) and showed up for YHC’s City of Oaks VQ. Here’s what they were subjected to:
WARM UP
Run 1 mile loop in and circle up near the bottom of the grassy knoll for SSHx30, Mountain Mountain Climbersx25, Imperial Walkersx20. Mosey on over to the base of the grassy knoll for…
THE MAIN THANG
…The Grinder.
Teams of three. Partner A performs AMRAP called exercises at the bottom, Partner B runs in between, and Partner C performs AMRAP called exercises at the top.
- Set 1: Squats at the bottom, merkins at the top
- Set 2: Mountain climbers at bottom, carolina dry docks at the top
- Set 3: LBCs at the bottom, diamonds at the top
9 total trips up and back, performing 3 reps of each set. Plank for some Putins, Sarkozeys, etc.
Mosey on over to the amphitheater.
*Editors note: Who knew the NC Museum of Art threw down on Fridays? The amphitheater looked like the aftermath of a UNC tailgate. Wine/champange bottles and hard cider cans everywhere. But I digress…
Partner up. Wheelbarrow up the far right stairs, bear crawl along the top, quick feet down the far left stairs. Flapjack and switch bear crawls for crab walk.
Denali raised a valid point about wheelbarrowing/bear crawling where there could be broken glass. Time for an audible.
Mosey over to the brick wall for people’s chair. 10 count from every PAX.
Off we go on the greenway to the Dojo. 11s with dips and air presses.
YHC: Denali, how much time do we have?
Denali: 15 minutes.
YHC: Sh*t.
Time for some Mary.
- LBCx50
- Dollyx30
- Rosalitax30
- American Hammerx25
Indian run back to the top of the grassy knoll. Lunge walk to the bottom, then mosey over to the paved area near the top of the amphitheater.
Time check: 8 minutes to kill.
YHC: Maize, lead some plankorama.
Plankorama ensues. #Tomatoes with yoga mats look at us awkwardly…
Mosey back up the the parking lot.
Final time check: one minute early.
10 burpees OYO.
COT.
MOLESKIN
It was about this time last year that I first posted at a Raleigh workout. I was pleasantly surprised when I checked the schedule on the website to see there was a workout right down the street from my house at Lourdes, and even more surprised to see that it didn’t start until 0600. I met Maize at Late Night, and who knew a year later that I’d be living here and Maize would be EHing me into my first Raleigh Q…on a Saturday… I do want to take a moment to say “thanks” to all of the Raleigh PAX. Y’all have made the transition from Charlotte to Raleigh more seamless than I could have imagined, and the openness, friendliness, and sincerity with which I have been greeted is truly amazing. It speaks volumes to the impact F3 can not only have on an individual, but even more so to the culture it has instilled in us, demonstrated by the fact that a stranger to most can show up any given morning and immediately feel welcomed and supported. For that, I am truly thankful.
Alright, enough sappiness.
- Great hustle by all of the PAX today. It felt like we were running in split pea soup out there, so great job pushing each other. #ISI
- YHC is a big fan of music, so most BBs will have some reference in there. Climb to Safety pretty much embodies the Three-Man Grinder, as it seems like the hill work is never-ending, thus the reason for its inclusion at the beginning. #Cobains if you don’t like it.
- Thanks for keeping time for me, Denali. I’ll remember my watch next time, or borrow my girlfriend’s white and pink one…(looking at you, Nessman)
- T-claps to Swingline for EHing his brother-in-law to post. Welcome, Felony. Hope to see you back on another weekend. (Honestly can’t remember the 6 degrees of separation it took to come up with that one, but it was definitely a stretch.)
- Thanks for the opportunity to lead, Maize.
Eat your spinach, boys.
Until next time,
Popeye
