Early morning, (wouldn’t have it any other way..AYE) Cars started rolling in for EC and YHC was getting pumped for my favorite AO of the week.

Extra Credit was going to be fun as Yo-Yo took the lead. YHCs knee couldn’t have an excuse as we surmounted the Crabtree Sisyphus.

Extra Credit: (Yo-Yo Q)

  • EC
    Run to Hingis Kahn w/ SSH and Good morning on the way
    2 trips up the hill with 20 merkins in cadence at the top
    squat hold at the bottom
    Mosey back to the parking lot
    Chillcut Jacks x 20 on the way home
    Main Thang…
    Backwards run to the top of the deck
    Chillcut Jacks x 20
    SSH x 15
    Down to the bottom
    4 burpee chase to the top x2
    LBC, Flutter Kick, Dolly at the top
    Down to the bottom level
    Backwards run to the top
    Hammers, Flutter Kicks, Dolly at the top
    Pass to Pergo….

Main Event #2: (YHC, Pergo Q)

  • Line up on the wall on the top parking deck. (Disclaimer was given for the curbs, so no one will trip; Safety first!)
  • Sprint to the end and back x1
  • Four Corner Pyramid- Starting at 5 reps at each corner and increase by 5 each round up to 20 (Exercises were Burpees, Merkins, Star-jumps, Squat-jumps)
  • Various Planks in between rounds.
  • On the line, Run to the end and back x2
  • Down the steps and on the line facing the cars, Final sprint to the cars and we are DONE!!

Solid work by 36…

Announcements:

  • The Healing place is having a Golf Fundraiser. -Duff/CW are your site Qs
  • Memorial Day workouts: Zero Hour and Carroll workouts ONLY 6:30am
  • The Crick is having 1 year anniversary tomorrow 5/16 (YHCs Birthday- Can’t Make it do to the struggle of playing Golf – #ToughLife)
  • Juggernaut and Fight Club are two other workouts that are on Fridays that need some visitors.

Prayer Request:

  • PAX’s family
  • Hush Puppy’s Family (Praying for you brother)
  • Duff’s Friend

Moleskin:

T-Claps to YO-YO and all he has done for FloodZone AO and for F3 Raleigh. He is a TRUE leader and has personally pushed your YHC and taken me under his wing. I still have a long ways to go to fill those shoes, but thank you for the opportunity. Also, Congrats on the piece of paper (Diploma), even is its NCST. Congrats.

Guys it is a pleasure to be in the presence of greatness. Guys that push them selves and push others harder. We have the opportunity to make a big difference in our fellow PAX and this community. However, remember we are 3rd. Family comes before F3. We work on our physical state and better our selves, but our families need better husbands and fathers and brothers in more than just physical means. Push strong and remember no matter the need or problem the PAX is always there to help and to bend an ear. We are family as well, and family looks after one another. #DoctorPhilMomment

As always its such a pleasure to lead and to serve

 

 

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