Well, well, well….the shovel flag was planted in new ground at Carroll Middle School as the Catalyst seal was broken for a site record (too early?) PAX of 30. It’s clear what artist was in my head on the way in today. F3 Raleigh explores north on Saturdays to see what we can find and then learn more about where we go from here……
Warm Up :: Good Mornings x 15, Mountain Climbers x 25, SSH x 15, Peter Parkers x 25, Merkins x 20
The Grave Digger
Grab a Stone – Curls x 15, Goblets x 15, Military Press x 15, Tricep Press x 15, Grave Digger x 15…..then through the set again x 10
Halo – Bear Crawl 1/4 of the track, lunge walk 1/4 track, run 1/2 track full speed. Plank for the PAX. Rinse & Repeat.
Plank-A-Rama : Decliners x 20, Wide Arms x 15, Diamonds x 10, Cross Fits x 15 (was there one other?)
The Beast – 5 Cones 8 yards apart. Run with stops at first 3, then to the last and back to the start with stops along with way. 6 stops x 6 reps x 6 exercises (Squats, Knee Ups, Russian Hammers,Burpees, Rosalitas, Merkins). Get the name now?
Jacob’s Ladder to 5 up the steps, Burpees at the top in decending order
People’s Chair for 90 seconds
6 Minutes of Mary: Dying Cockroach x 20, Homer to Marge x 20, Dolly x 20, Take-A-Bow L&R x 20, 6″ Leg Hold Circle
“One man gives freely, yet gains more: another witholds unduly, but comes to poverty. A generous man will prosper; he who refreshes others will himself be refreshed.” – Proverbs 11:24-25
– Prayers for Cotton’s family as they cope with another loss this week.
– Thoughts go to GoRuck Class 707 in the Queen City #goodlivin
– Great to see White Shoe & Fazio at coffeteria. Looking forward to them sweating with us soon.
– “I Wanna Ruck!” See Fungo & Money Hose about strapping up for rucking pre-Ball Bearings in the near future.
-T-claps to Au Pair as the new site Q at Pullen Park, well wishes for continued growth at F3 Raleigh’s “Plymouth Rock.” Also a special thanks goes to CK for leading the PAX through the early stages in Raleigh at that site.
-Urban Jungle :: New Wednesday Boot Camp Starts August 14th in North HIlls at 5:45am. Meet in the JC Penney entrance off Lassiter Mill. Gnobby will be your first workout QIC. Gnobby, Wilson & Orwell are the site Qs for this location.
-Zero Hour :: New Monday Boot Camp Starts August 19th at Jaycee Park @ 5:45am on Wade Avenue. TARP will be your first workout QIC and site Q.
-New Raleigh shirts now available on MudGear site. They look great but sorry Cinderella, no oversized short sleeves available for the guns. No Manzeer style available either (I won’t reveal who asked). Order by August 18th!
-2nd F this week on 8/8 @ the Bull & Bear on Six Forks Road. Get to know some people before it gets dark again.