Always high expectations at F3 Raleigh’s most manliest workout. Especially given the back-and-forth the night before between the TG Twitter handle and Orwell. True Grit v. Forge… smack talk continues. Let’s see what 19 MEN did this morning. No FNGs.
Warm-up
SSH x 20, IW x 15, GM x 15
The Thang
Partner up – everything matters. Mosey over to the rock pile at the base of the damn and grab a travelling rock per duo. Shaggy / Java – impressive rock.
Up to the top for the following (on the hill facing the water):
Partner 1 – goblet squat AMRAP
Partner 2 – bear crawl down, nipplers x 15, backward bear crawl up…. flap jack
Partner 1 – Overhead press AMRAP
Partner 2 – reverse lunge down, lunge up… flap jack
Partner 1 – Overhead rock squats AMRAP
Partner 2 – reverse bear crawl down, nipplers x 15, bear crawl up… flap jack
Partner chase – runner carrying rock the other burpees x 5… across the damn and up Millbrook to the entrance of the park… gassed….mosey over to the parking lot.
Partner 1 – sprint parking lot and back
Partner 2 – alternating hand on rock merkins AMRAP… flap jack
Partner 1 – sprint parking lot and back
Partner 2 – curls AMRAP… flap jack
Partner 1 – sprint parking lot and back
Partner 2 – tricep extensions AMRAP…. flap jack
Partner chase – runner carrying rock the other burpees x 5… down the hill.
Partner 1 – Rock overhead flutters x 20, Partner 2 – flutters x 20… .flap jack
Mosey down the path to the wall
Plank wall walk-ups x 25
decline peter parkers x 20
People chairs passing Shaggy / Java rock down the line and back
Partner chase – runner carrying rock the other burpees x 5… back to the starting point at the top of the damn.
Partner 1 – rock curls x 15, Partner 2 – prisoner squats x 15… flap jack
Mosey down to return rocks.
Partner 1 – return rocks
Partner 2 – low plank hold until everyone returns
Mosey back to the lot for Mary
Box cutters x 20, Hollow body x 20, chilcutt x 30… done.
Announcements – 5-year anniversary party April 8. Sign up. Check the dress code
Prayer requests – Money hose. Thinking of those who recently lost a family member.
YHC took us out.
PAX pushed it hard this morning. Always a pleasure.
Dingo
