Per usual these days, it was a muggy morning in the North Raleigh gloom. YHC was making his first return to the concrete playground in months to Q on this fine morning. The day started at 5 for a pre-ruck stroll over to CapTrust with Azul. 5:45am, the Thang began. One FNG present, Baby Farley’s 2.0. No disclaimer was given because let’s face it, his pops knows the deal.
Mosey up to the front parking lot by the Exxon.
SSH x25, Good mornin’s x15, Imperial Walkers x20, Mountain Climbers x20.
Frogger over to the First Citizens parking lot next to the high rise, not the circular lot. Partner up.
At the base of the hill, Partner 1 runs up the hill, while Partner 2 does AMRAP of an exercise, Flapjack. YHC instructed the PAX that when you reach the top of the hill, you are to touch the final curb before coming back down. Don’t cheat yourself. If PAX were caught not touching the curb, a 10 burpee penalty for everyone would follow. Thankfully, everyone complied.
AMRAP exercises were as follows: Merkins, Wide Grip Merkins, Spiderman Merkins, Freddie Mercury’s, WWII sit-ups, LBC’s, aaaaaand burpees. Continue your reps until your partner gets back, then squat hold. All in all, 7 trips up the hill and back for each PAX. Strong.
What followed was a brutal bit of fun YHC brainstormed the day before. At the base of the hill, form two lines parrallel facing up the hill. Plank position, head to foot. Time for the uphill bear crawl indian run. It was exactly what it sounds like. Going up the hill, man at the back bearcrawls to the front and resumes plank position. We made it all the way to the top, and it hurt. Some unhappy mumble chatter, which means it was a success. Put that one in the pain bank.
Frogger back across Six Forks to the fountains. Irkins x15, Dips x15, Step-ups x20.
Indian run around towards the hotel and back over to where we began. Just to kill some extra time we started a set of 6’s. 5 merkins at one end of the parking lot, sprint to the other side 1 star jump. Only had time for a couple of these before Mary.
Mary: Hammers x30, Rosalita x20. Donezo.
Strong work by the PAX. Special T-Claps to our 2.0’s, O’Doul’s and FNG Ranger (First name Walker). T-Claps to Azul for the double down w/ YHC. Box Jump lead the pack for the majority of the workout, well done. This AO was home to YHC’s maiden Q 14 months ago, fond memories. Thoroughly enjoyed the return to UJ, we shall meet again.
Announcements: Box Jump mentioned a Spartan Race at Fort Bragg in September. Sounds like F3 Raleigh is trying to assemble a group. Labor day workouts will be 7-8am at Gideon, Zero Hour and Carroll Middle. Arena this Friday at the Healing Place.
Prayer Requests: M Tony Robbins for her surgery next month. Believe there was another one here, but I can’t remember. Sound off in comments.
Zima took us out.
