Monday started with a small but eager group including three with ruck sacks. Kanye continues to sell the Go Ruck as openings have occurred. A mild, dark, dew free morning greeted the Pax at Kickstarter. With 7 veterans present, an abbreviated disclaimer was given and the workout commenced.
WARM UP
Short run out of parking lot to the front of the community center building
1 legged merkin x 10
SSH x 15
1 handed merkin x 10
Good Mornings x 15
1 legged merkin x 10
Sir Fazio Arm Circles x 20 (10 in each direction)
Windmill x 15
THE THANG
Mosey to drive in front of community center.
Partner run/LBC’s for a total of 200
Run over to the hill for: Bear Crawl up + 5 Burpees, Run down the hill; Repeato 3x
Run over to the tennis courts for: Partner Up (Suicides + People’s Chair); Repeato 3x
Run over to parking lot for: Paint the Line with descending merkins: 7, 6, 5, etc.
Run up to the baseball field for: Team relay run around the bases: Team 1 runs from home to first and around. Team 2 runs from home to third and around. Several variations of the run were attempted. Vanderbeek grabbed a cup of coffee for the start of race three.
Run back to starting point in parking lot.
MARY
American Hammer x 30
ANNOUNCEMENTS
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
- Vanderbeek for the health of his mother-in-law
- Kanye for the health of his uncle
Birkenstock took us out with a prayer.
