A cool, dark morning created mumble chatter around Week 1 of the NFL season and fantasy football implications which quickly evolved (or devolved) into conversations about those infomercials which keep telling you to “But wait, there’s more” as we completed some “Storm the Hill” exercises. More on that later. With a Pax of 10 veterans present, an abbreviated disclaimer was given and the workout commenced.
WARM UP
Indian Run out of parking lot, up Bruckhaus to Vogel to the Bus loop at the school.
SSH x 20
Good Mornings x 20
Imperial Walkers x 20
Sir Fazio Arm Circles x 20 (10 in each direction)
THE THANG
Run over to the hill and “Storm the Hill”
run the hill and Merkins x 20, repeato with…LBCs x 20, WWII sit-ups x 20, and Freddie Mercurys x 20. QIC, in giving directions, said each at the start to which the PAX replied, “But Wait, There’s More..if you act now, you’ll get 20 Burpees too!” QIC remained benevolent and didn’t add to this exercise. Side Note: Candlestick and Kanye noticed a sleeping bus driver and worried that she might be sleeping through her route. Kanye knocked on her window to check on her and scare the bejeezus out of her. She was still on time. Just resting her eyes.
Move to parking lot for Paint the Line with burpees.
Move to service entrance for Spiderman over on ramp with Bear Crawl under. LBCs (OYO) while you wait.
Move to rock pile for: 15x of Curls, Overhead Press, Triceps then run the outer parking lot loop
Repeato with: 10x of Curls, Overhead Press, Triceps then run the outer parking lot loop
Repeato with: 5x of Curls, Overhead Press, Triceps then run the outer parking lot loop
Return rocks and run through park to shelter
Left-Right Step Up x 20 (Ludwig the Yellow Lab gave Kanye a demonstration with front paws only)
The Dip x 20
Irkin x 20
MARY
American Hammer x 20
ANNOUNCEMENTS
9/20 – F3 Town Hall – Ever wonder how F3 Raleigh is organized? Have questions, comments or new ideas to share with your fellow PAX and regional leadership? Come out to the biannual F3 Town Hall on September 20, 8:00 – 9:30 pm at the Players’ Retreat. Please RSVP to King David (brian.c.fork@gmail.com) if you plan to attend so we can reserve enough space.
9/23 – F3 Connect Raleigh – ChongLi will be talking about his Kokoro Sealfit experience. RSVP https://t.co/zwxMlxmiQr
9/25 – Extended Ruck #3 hosted by Raleigh – http://f3nation.com/2015/05/28/preblast-f3trianglegrc-training-september-25/ – HC in the comments if you are planning to attend
10/3 – Ruck for Hunger – flyer attached. Hiking to food collection points to pick up non-perishable items and carry them on backpacks to local non-profits. Check with Chewie for more details.
10/10 – FiA Raleigh is having their one year anniversary at Brier Creek Elementary following The Crick. Send your ladies out!
10/17 – Triangle GoRuck – http://f3nation.com/2015/03/06/triangle-goruck-2015/
11/26 – A Thanksgiving Day tradition – Ridgewood Turkey Trot 8K starts at 8:00 am from Ridgewood Shopping Center in Raleigh. Swirly and Tony Robbins are your event Qs. Registration information via the link above, select F3 Raleigh for your team. Registration fee increases after 10/31 and event has sold out the past six years. Wearing a turkey costume with yellow or orange leggings is optional, but highly encouraged.
12/17 – F3 Raleigh Christmas party – location TBD. Yea its already getting to be that time of year.
PRAYERS
- Three Doors Down for his In-laws
- Oflex for his friend seeking employment
- Nickelback for a new hire at his business
Oflex took us out in prayer.
