Shovel flag was planted at F3 Raleigh’s Plymouth Rock on another humid morning for the PAX of 11. YHC had a friend in mind building this set since posting here brings fond memories, even if in reality they aren’t as long ago as they feel.
The Thang:
Warm up jog in the parking lot, circle up
C.O.P. : SSH x 15, Spiderman Merkins x 10, Imperial Walkers x 15, Merkins x 15
Robert Plants x 5, lunge walk through the gazebo & jog to upper field
“The Ringer”: circle up as a group
1) Plank Jacks x 15, Mountain Climbers x 15, Decliner x 15…step out 2 steps
2) Cackalacky Choo Choo Plank (each PAX hops over back legs around the circle before the next takes off, AMRAP exericises called). High Plank Hold, Merkins, Low Plank Hold, Chilcutt Hold, maybe something else. Step out 3 steps
3) Each PAX Runs the Circle, next PAX does not leave till they return. Exercises called were Prisoner Squats, Squat Jumps, Carolina Dry Docks x 15
Jog back toward entrance, bear crawl down steps across train track….partner up at the benches
“Shoots”
Partner 1 runs around carousel while partner 2 performs AMRAP ecercises. Tag and rotate: Dips, French Dips, Derkins, Burpees
Mary: WW2 Sit-ups x 20
COT with prayer by Overdraft
Verse of the Day: “The kingdom of heaven is like a mustard seed, which a man took and sowed in his field; and this is smaller than all other seeds, but when it is full grown, it is larger than the garden plants and becomes a tree, so that the birdds of the air come and nest in its branches.” – Matthew 13: 31-32
Naked Moleskin:
– Check the site and newsletter for Labor Day options plus the 9-11 Stair Climb.
– The Arena is this Friday, Aug 21st. Run at 2 pm from Pullen, workout at the Healing Place at 2:30 with clients. The night before many PAX are attending Torch’s graduation ceremony from the program, starts at 6pm so arrive a little early. See Duff if you plan to attend.
– This Sunday at Neighbor 2 Neighbor go by the center to meet participants in their summer basketball league wrapping up this weekend. Runs from 4-8 (double check the times), see Yoda for details…..he’s on Twitter.
– Praises for White Shoe’s 2.0 entering the world safely last week, prayers for expecting moms MChum Bucket and MBlue Crush in the coming weeks.
– Also a special prayer for Howard as he recovers from a surgery in May. YHC shared the mustard seed parable at COT as it exhibits the power of attention to something small that can become larger than expectations. As F3 Raleigh has grown the significance of Pullen Park has likely been lost in the process by new PAX and by old. I’m guilty of it myself. Howard was the first to take initiative in getting F3 Raleigh started 3.5 years ago on Saturdays. He also started The Forge on Tuesdays around 2.5 years ago. There were plenty of followers of course, but everything has a beginning. Many current site Qs and local leaders made their first post or Q’d their first workout at Pullen Park. It was quite humble in the beginning for both workouts with single digit PAX, but resolve was strong to make it work….in particular at The Forge. Only 2-3 PAX would post there for the first several months, it was the 2nd Tuesday workout in the local lineup. I’m sure the thought of shutting it down came to mind, but things changed in a big way. Well those who post know how it’s turned out and what we enjoy regularly is quite powerful. My opinion is that F3 Raleigh is culturally greater because of Howard, we’d be really good without him but not the same. So I supposed the whole point of this commentary is to not underestimate the impact you can have on others in your presence as well as your absence, and take a moment to thank Howard whether you know him or not. We love you brother and look forward to seeing you back in the gloom. Aye!
