Shovel flag courtesy of the overachieving stallion owner at the Plymouth Rock of F3 Raleigh, Pullen Park. A week ago my neighbor and good friend committed a UA10 by forgetting a commitment to Q and so it goes…… #nomanleftbehind

The Thang:

Robert Plants x 3, Lunge Walk to the Gazebo and jog to upper field for warm-up

Mountain Climbers x 20, Imperial Walkers x 15, Spiderman Merkins x 15, SSH x 20….move over to nearby shelter

LR Step Ups x 15, Ikrins x 15, Dips x 15, LR Step Ups x 20, Irkins x 20, Dips x 20, LR Step Ups x 15, Irkins x 15, Dips x 15….jog to toward tennis courts

Half-Pipe Blues: Start at one end and run to the top of other side, 1 Burpee…..then back to where you began 2 Burpees. Ascend in Burpees for the next 16 minutes #dothebestyoucan Meet at the bottom

11s with Merkins & Knee Ups

Decliner x 15….run back to main park area.

Bear Crawl from fountain to the bridge in the back

Chilcutt Hold x 15, Peter Chilcutt x 15, Low Plank Hold x 15, Mountain Climber x 15, Skarkozy x 15, Putin x 15, High Plank Hold x 15

Indian Run to upper parking lot, Squats x 20

Mary: Dying Cockroach x 15, Rosalita x 15, LBC x 15, Reverse LBC x 15, Low Slow Flutter x 15, 6″ Leg Hold 5 count circle

Spring back to cars in parking lot

COT with BOM Prayer lead by Floppy Disk #standforDenali

Q.O.D. : “I hear and forget. I see and I comprehend. I do and I remember.” – Confucious 

Naked Moleskin

-Holiday Express is in full form, limiting where the PAX can go. #Qhomeworkfail

-T-claps to Huffy, quickly becoming a F3 regular. T-claps to Ma Bell for getting 2.0 out in the gloom with him. #thefamilythatplaystogether T-claps to Life Alert, the new co-Q at Urban Jungle….also sported a nice outfit for this mornign as well #tennisanyone #MudGearmodel

-RSVP the to Christmas Party on 22nd, 7-10pm at Tyler’s Taproom. Please do so I can stop announcing at COT and noting in BackBlasts.

-Prayers for MHoward as she recovers from surgery, let the pain go away. Prayer’s for Solyndra’s friends navigating tough times for a variety of issues that likely touch more PAX than we realize.

-Jan 1st Convergence at Fletcher Park, 7am. No other Raleigh workouts that day, bring yourself and a friend. Huxtable will be hosting a Polar Plunge at Falls Lake, 11am later that morning….details coming. #newyearscleanse