A little bit of a chilly morning when YHC rolled out of the #fartsack… What happened to the promise of Spring? Where’s that warm weather with which we’ve been teased? Oh well, no matter. Disabled List and the other #RecoveryRoad workouts press on undaunted.

On that note, are you hurt or injured? If you’re feeling gimpy, Dice has put together 3 workouts per week that features all the fun you’re used to at @F3Raleigh, but without running. These are really good, tough workouts that go easy on your knees and lower body.

Back to the matter at hand… 6 hearty souls materialized from the gloom this morning to YHC’s first Q in a good little while. I always feel like I have another gear when I lead the PAX; maybe that’s fear of failure, or fear of delivering a quality post. In any case, I was feeling good today and I hope the 5 men that joined me got what they came for.


  • 20 x Mountain Climbers
  • 20 x Good Mornings
  • 20 x SSH
  • Right-over-left and left-over-right hammy strech, Q count
  • 20 x Standard Merkins
  • 10 x Sir Fazio Arm Circles (forward/backwards)
  • 10 x Partner Tricep Strech (each arm)
  • 10 x Hollywood Back Strech (each side)
  • 20 x LBCs
  • 5 Burpees OYO

The Thang

Mosey over to the McAlister’s Deli fountain for some fun.

  • 20 x Elevated Homer to Marge
  • 20 x Derkins
  • 20 x “High” Erkins (on the top level of the fountain)
  • 20 x SSH
  • Repeato x15, then x10

Sashay across Lassiter Mill Road to the steps and low brick wall in front of Whale Bone Surf Shop. Partner up for the following:

  • Partner 1 – Bear crawl up low steps, racoon crawl (thanks, Urban Jungle!) across the low brick wall, then bear crawl down the sloped sidewalk back to start
  • Partner 2 – Q’s choice of exercise, AMRAP

Round 1 was Star Jumps, Round 2 was Std. Merkins, and Round 3 was LBCs. Each partner completed 3 trips through. Scoot back across the street to the side of J.C. Penny. Next was:

  • People’s Chair, 30 seconds
  • Slide down 6 inches, arms straight out, 30 seconds
  • 20 x Balls-to-the-wall Mountain Climbers – new crowd pleaser?

On our way back to the N.H. astroturf, stop again at the McAlister’s fountain for:

  • 20 x Alternating Left/Right Step-ups
  • 15 x Sumo Squat
  • 20 x Alternating Left/Right Step-ups


Since YHC was too lame to bring a watch, we got a teeny bit behind… So we had an abbreviated Mary.

  • 20 x Freddy Mercury
  • 20 x American Hammers


  • Announcements – Flag Football benefiting Neighbor-to-Neighbor (N2N) on 4/18. See Duff or Zima for more information. F3 Dads coming up on 4/25. This coming Thursday is Thirst Quenchers, 12:00 PM at Q Shack of North Hills.
  • Continued Prayers for Yukon Cornelius’ family and Cotton’s cousin.
  • Cornholio gracefully took us out with prayers for those with afflictions and unspoken needs.
  • YHC shared the word of God through Isaiah 40:29, which says, “He gives strength to the weary, And to him who lacks might He increases power.” This always reminds me of the RecoveryRoad workouts.


  • Cornholio reported feeling better this weekend; he’s hoping to get good news today at ~11:00 AM from a recent MRI. We hope he gets some positive reinforcement!