YHC was really excited about the cooler weather but didn’t realize we would be getting into the 30’s. We have lots of guys doing well at different events and its great to see all the hard work paying off. Got a chance to talk to bubblewrap today about his 24 hr ultra (88.5 miles) and learned some valuable lessons of clean dry clothes and vaseline before pain. YHC wants to keep the momentum going and continue training for the next event even though none on the schedule yet.
EC: 3.3 mile run on timber and aversboro rd.
The Thang: With Ziploc flying in the parking lot at the last second we did some jogging high knees and butt kickers to get warmed up.
Indian Run to Timber
Cross Freebird’s crossing to Aldi for a little 4 corners (Each corner part of deconstructed burpee)
10 each OYO: 10 knee tucks, 10 push ups, 10 jump squats, 10 full burpees (Repeat in opposite direction)
Indian Run to top of Timber Mountain for some PAX workout (YHC decided to let the PAX decide an exercise each on the side of one of the busier roads for some free F3 advertising, big mistake).
Labrat: MONKEYHUMPERS!!!!! (10 count) Plenty of stares from by passing cars but heck we all had fun.
Stretch: Merkins (10 count)
Bubblewrap: Bear Crawl 1 length of side road
Ziploc: Bounding Burpees 1 length
Pickin and Grinning: Walking Lunges 1 length
Mosey back down Timber and R on Aversboro for Scout Run .75 miles. Recover.
Catch me if you can back to the flag: Labrat decided all the sandbagging payed off and threw it in high gear on the downhill to make Pickin N Grinning and YHC have to sprint extra long. All PAX back to the flag at 6:15AM.
BOM:
Continue to pray for Ben (family friend) now 3 weeks into addiction treatment for drug use.
Labrat: Pray for sister involved in car accident which a person tried to jump in front of their car to attempt suicide. Also continue to pray for guidance.
Farva’s father in law continued treatment for Cancer.
Announcements:
Plently of guys doing the Richmond Marathon and events coming up.
F3 SouthWake has 10 man crew for Team Freedom Run Rangers contact Bryce Mahoney for additional information and starting an additional team.
LONG RUNS STARTING ON WEEKENDS! ONE COMING SATURDAY AND SUNDAY NEAR THE LAKE BENSON AREA, come for some, all, whatever you want.
Stretch OUT!
