Low humidity on this beautiful late summer morning was a nice surprise — but it didn’t matter for long. 22 PAX answered the call and posted at F3 Raleigh’s showcase Wednesday morning workout.
Circle up on top deck by Renaissance for warmup — good mornings x 15, single-count merkins x 40, 1-legged burpee right leg OYO x 10, windmill x 15, 1-legged burpee left leg OYO x 10. Squat hold. Count off sequentially.
Run down JCP stairs and under parking deck beams. PAX line up facing each other, 11 per side. dead hang from beam, knee ups x 15 OYO, CDD x 15, burpee pull ups x 10 OYO.
Run up ramp out of garage, cross Six Forks to rock pile over by Hyatt. PAX #1-15 grab a rock, everyone run over to Captrust stairwell. Split into 3 teams – group 1, Indian run up stairs with rock to top deck, then 25 SSH w/ rock press x 25 OYO. Run back down. Group 2 at bottom of stairs for alternating sets of ‘Merican hammers and WW2 situps with rock x 25 in cadence. Group 3 (no rocks) at WOB fountain for alternating dips, derkins, irkins, step-ups x 25. Each team rotated through once.
Return rocks, to curb by Hyatt for LOP. Plank on curb, nipplers x 25 in cadence, plan walk right 20 yards, nipplers x 25 in cadence, plank walk left back to start. Dry docks x 20. Time to go, monkey humpers at Six Forks stoplight, back to JCP. Time only remained for 4-count flutters in cadence x 40. Phew.
COT:
Spartan Race Ft. Bragg, Sept. 19 – see Box Jump for more info. If you haven’t Q’d a workout this year, it’s time. Click on the Site Q name on the F3 schedule website page to sign up. Dingo threw down a Q challenge — sign up to Q 2 workouts before the end of the year. Prayers for Clavin’s step-dad, expecting hopefully positive health news. Thanks Yoda for taking us out with humility and grace.
I’d heard gripes about Les Nessman’s Indian bear crawl at UJ the week before so tried to come up with something even suckier. Hope I succeeded — thanks Dingo for the inspiration for the Backblast title. Pleasure, as always.
