​Not long ago, YHC was suckered into asked by Mr. Rogers to come Q at Detention. I said I would be glad to do so, and thankfully Mr. Rogers reminded me of it because YHC had a total brain fart! Probably due to excitement about tonight’s UNC vs. NC State basketball game. More on that later…

No FNGs in the house, so after a brief disclaimer, we engaged in a Fellowship Run out to Strickland Road, heading East toward the school. We turned right into the track and moseyed out onto the field…

Warm Up

  • SSH x 20
  • Good Morning x 20
  • Moroccan Night Club x 20
  • Overhead Seal Clap x 20
  • Imperial Walker x 20
  • LBC x 20

The Thang

  • To start, all PAX asked to partner up with someone of like size.

This is where it went sideways for YHC…

  • Partner carry across field, 20 Merkins each, flapjack. Repeat with 20 sumo squats, flapjack. Repeat once more with 20 LBCs, flapjack.

At the beginning of round 2, YHC was not prepared/did not have correct form to lift Pink Slip. We tumbled to the ground and YHC dislocated his shoulder. DOH! Was able to finish workout with some substitute exercises. My bad.

  • 1 lap around the track, negative split halfway (e.g., second half-lap faster than first half-lap).
  • Recover lunge walk across the field.
  • At bleachers, 20 x elevated crunch, then 20 x Alternating left-right step up.
  • 1 lap around the track, negative split halfway.
  • Mosey to the baseball field, gathering at home plate. Partner 1 Bear Crawl to 1st base, run to 2nd base, Bear Crawl to 3rd base, run home. Partner 2 People’s Chair. Flapjack.
  • Repeat-O!
  • Another Repeat-O with Crab Walk and BTTW.
  • Gather at home plate. Run to far fence, 10 Merkins OYO, negative split back. Repeat with Burpees and Sumo Squats.

Mary

  • Mosey back to the starting point, circle up!
  • American Hammers x 20
  • Homer to Marge x 20
  • Protractor (multiple angles)
  • LBC x 20
  • Low Slow Flutter x 20
  • Dying Cockroaches x 10
  • LBC x 10

Announcements/Prayers

  • The Mule celebrating F3 Raleigh’s 5 Year Anniversary coming up on 3/4/17. Sign up online.
  • 3 days left to pre-order shirts for the event
  • No other workouts that day (Catalyst, Ambassador, etc.)
  • Prayers for ManRam’s family in GA.

YHC closed out with a prayer, specifically asking God for mercy to be shown upon NC State tonight vs. UNC

Moleskin

  • Took some crap from Epoxy about “negative splits”, a la “WTF is this, the Olympics?” Mr. Rogers added he don’t run and he don’t swim, so he don’t know about that.
  • Started the workout with lots of x 20, mainly due to the 20 point beat down UNC is sure to drop on the Wolfpack. CDC mostly agreed.
  • YHC dislocated his shoulder today, and that sucks. It hurts like a b_tch!!!

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