VSF planted at Crabtree for a pleasant morning that took an early turn. The PAX of 15 gave YHC the right mix to navigate the decks with ease and keep things moving. Remember, always keep moving.
The Thang:
EC: Run out and up Edwards Mill then back (2 miles total)
Regular:
Run the ramps up and over to escalators (not operating, plan B)
Warm-up: SSH x 20, Mtn Climbers x 15, Imperial Walkers x 20, Merkins x 15
Bear Crawl up & Down the steps. 1 Burpee at the top, 2 at the bottom, 3 at the top….to 7. AMRAP Squat Jumps when done. Jog to upper parking lot
Sprint to the end, Walking the Plank x 25, Sprint to the end, Walking the Plank x 25, Sprint to the end, Walking the Plank x 25, Sprint to the end, Walking the Plank x 25. 5 Burpees OYO
Brisk jog (long way unintentionally) down to the stash of bricks, each PAX grab 2 and partner up by gender.
Partner 1 runs up the stairwell and back, Partner 2 AMRAPs merkins with bricks in hand (4 min of merkins, 7 minutes of Spiderman Merkins, 2 minutes of mtn climbers, 2 minutes of low plank hold
Mary with bricks: Flutters x 20, LBC x 20, Hammers x 20, Boat/Canoe (crowd pleaser) for 90 seconds
Return bricks and run back to the start
COT with prayer lead by The Jerk
Verse shared:
“Oh, thus be it ever, when freemen shall stand
Between their loved home and the war’s desolation!
Blest with victory and peace, may the heav’n-rescued land
Praise the Power that hath made and preserved us a nation!
Then conquer we must, when our cause it is just,
And this be our motto: “In God is our trust”:
And the star-spangled banner in triumph shall wave
O’er the land of the free and the home of the brave.” -Francis Scott Key
Naked Moleskin:
-The crew were good sports today, carrying the bricks up the steps proved to be something underestimated. Lots of walking several minutes in, YHC included. Nice to see newer faces, The Jerk & Baguette along with Vandalay who seems to be popping in PAX lists more and more often. Keep coming back!! Hashbrown made his return to the gloom this morning, nothing like diving in head first….my guess is he’ll be at E&D Monday.
–The Arena is next Friday, 2 pm run from Pullen with the workout at 2:30. Vector Victor is the QIC.
-Tomorrow we have Catalys & Ambassador (Injured Reserve option included) at 6:30am. No other Raleigh workouts.
-New workout in East Raleigh, Excaliber launches July 16th. Tell your friends in Knightdale.
-Lots of site Q rotation at many AO’s with many newer PAX stepping up. Aye! #leadersleadingleaders
-Praises for Western Stranger’s family, baby boy #2 arrived yesterday. Praises for Rock Lobster, his M delviered twins recently. Future for F3 Raleigh is bright.
-Chose the above verse to share at COT, it’s not that well known but by far the best #IMHO. Have a safe and fun 4th of July!
