This Saturday was the final Saturday for the summer of 2015. It’s been a great summer for F3 Raleigh with plenty of guys training for the BRR and the Goruck challenge. We had a few Ruckers pull a two hour pre-workout ruck and follow that with a solid post at Catalyst (Friar Tuck, Pepe, Fava Bean). YHC did not do the BRR and is not doing the Goruck. To make up for my shortcomings, YHC tried to give the 24 Pax who posted at Catalyst a good workout and here’s how it went:
Warmup:
50 single count Merkins
SSH x 25
Fazio arm circles – 15 each direction followed by 10 each direction followed by 5 each directin (done without a break)
Mountain Climbers x 25 at which point the Ruckers joined us. At their request, we did some more Merkins – Single count x 35
Run down towards parking deck near Chueys at N Hills and partner up
This parking deck has nice wide ramps so we like it a lot.
First Ramp – wheelbarrow to top and at top do 15 partner plank merkins each.
Flap jack for second ramp
Third and Fourth ramp – partner carry with 15 burpees each at flapjack
Near top do crab walk to finish line
At top of deck we did 1-10 Jack Webbs with Merkins and Arm Raises
Run down from deck
Head back towards Carroll Middle School stopping a few times along the way for:
Dying cockroach x 25
American Hammer x 30
Nippler Merkins x 20
Get back to Carroll and head down to basketball courts
Partner 1 does burpees while partner 2 runs ramp. Keep going until you reach 50 burpees.
Head to bottom of stairs leading from track area up to parking lot. Stairbarrows within 10 wheelbarrow merkins at top, run around ramp and flapjack.
Head to base camp for Mary:
LBCs x 40
Merkins single count x 50
That was fun!
Announcements included F3 Town Hall Sunday at 8:00 at Players Retreat
Prayer Requests were made for Enron and his BRR injuries. Fudd took us out.
