Last Monday around 5:45pm YHC gets the text from Grady:
You ever led an F3 work out?
Not yet.
How about you and I lead Crucible next Monday?
And with that, it was on. 12 Pax beat back the warmth of the fartsack Monday morning to enjoy a brisk 36 degree morning in the Crucible. Some wore shorts and yes our legs were cold, but we warmed up fast. Surrounded by 11 men with more experience than YHC in the gloom, the disclaimer was short and sweet.
Warm Up
Warmth was needed so we started with an Indian Run around the big loop around the park. Then to the tennis court for:
SSHx25
Sir Fazio Arm Circles x12/reverse x12
Mountain Climbers x25
Good Mornings x15
Imperial Walkers x15
The Thang
YHC turned it over to Grady, who jumped right in and kept us moving so we stayed warm. He kept us on the tennis courts for 11s. Bear walk across the first court, crab walk across the second court for monkey humpers and then back for burpees. Once up to 6 burpees sprint the courts between exercises the rest of the way.
Squat hold once done. With everyone done, people’s chair against the fence for a 10 count down the line.
Now time for a Grady favorite: Thunder-Merkins. Thunderstruck played and the pax planked until they heard “thunder” or “thunderstruck” and that was a merkin.
Grady turned it back over to YHC which meant another Indian Run around the big loop. We stopped at the shelter for quick work at the picnic tables:
Left/right step ups x20
Irkins x15
Dips x15
Left/right step ups x20
Mary
Homer to Marge x20
American Hammer x23
LBC x43
COT
YHC took a quick moment to explain the significance of the rep numbers on the last two exercises. Luke 23:43 “Jesus answered him, “I tell you the truth, today you will be with me in paradise.”” YHC leans on that verse daily for if Jesus could forgive a confessed criminal he was crucified with then there may be hope for me. I’ve been greeted by similar acceptance and lack of judgment from the first day I stepped into the gloom. I find myself laying in dirty parking lots at 6:30am at various venues around the Triangle completely exhausted and sore and oddly find a little bit of paradise there. For all of you I have had the pleasure to work with over the last three months, who have accepted, encouraged and pushed me, I am truly grateful. Thank you. It was an honor to lead today.
Announcements: Forum at Noon on Mondays at Panera at Colonnade on Six Forks. Great 3rd F if you can ever join.
Prayer request: Continued prayers for our F3 brothers and all of those affected by the floods in SC.
Pink Slip took us out strong.
