Authored by S&M:
YHC glad to wrap up triple Q for week of one-year anniversary at F3. T-claps to Peach Pit for never giving up his requests for me to post. I think he asked me for more than a year to come out.
I love that we push ourselves to be better in all facets of our lives. I’ve pushed myself outside my comfort zone to pray out loud, I’m in pretty good shape, seen and participated in making Raleigh a better place to live, and I’ve made some great friends. Keep pushing yourself to be better and encourage others to join us. They need us and in many cases don’t know it.
After the Heels locked up their 20th trip to the Final Four, I injected an ode to Heels history into this morning’s workout.
Warmup:
SSH x 20
IW x 20
Sir Fazio AC x 20, then reverse x 20
MC x 20
Merkins x 20
RAH, RLH
LAH, LLH
Low Plank Hold, Punchlist 10-count
The thang:
Indian run to bridge at Wake Forest Rd. Bear Crawl over each bridge.
Prisoner Squat x 32 (Big Luke Maye)
Mosey over to large rocks, partner up.
Partner 1 runs to end of fence/Longbranch parking lot
Partner 2 starts working on completing:
’57 burpies
’82 derkins
’93 dips
100 erkins
200 quick feet
When partner 1 returns, Flap Jack until done
’05 double merkin burpies OYO
Indian run back, bear crawl only over second bridge due to time constraints.
Mary:
AH x ’09
COT: Namorama – 11 strong, all got wet but none melted. Announcements: F3 5-year anniversary party at Wendell Gee’s, April 8. Prayer requests: Rainman’s sister, Andrea, passed away after a long battle with cancer. The family is taking solace that she is now pain free and with the Lord. Linda took us out. May the Lord’s love and grace be showered upon Andrea, Rainman, and their family.
