It was a nice morning for a yog, and as YHC had been encouraged to ramp it up a bit, he decided we would see a little more of the greenway than we had before.  As the PAX slowly gathered at the greenway behind Lords YHC gave his disclaimer and we were off.

The Thang:

YHC started with a brisk jog down to the parking lot behind the car dealerships for a little warm up; SSH x 15, good mornings x 15, Fazio arm circles x 15 both ways, & imperial walkers x 15.

Back to the greenway for some more running.  Cross under Wake Forest road and circle up in the small grassy knoll for a set of Jack Webs.

Back to the greenway and past the Long Branch to see what we could see, stop and plank to gather group back together, continue the run to Atlantic avenue bridge, stop underneath for irkins x 15, derkins x 10, and irkins x 10.

Resisting the urge to head to the ramps to Capital boulevard, YHC reversed direction and headed to what Minnie aptly named F3 Late Night pole dancing.  Find a pole (a 6×6 upright on a covered section of the greenway trail under the rail road trestle) for a little peoples chair with arms high, sink low and reach high to feel the burn for a 5 count around the pax of 16. Intermission for 10 burpies OYO then back for some more pole dancing, another 5 count through the PAX.

Recover on the run stopping halfway back to the grassy knoll to plank out giving the PAX a chance to group back up, back at the grassy knoll, time for lbc’s x 25 and bridge walkers x 15 on each leg.  YHC was beginning to cramp a little, so back to the path.

Heading back towards the starting point, Larry David informed YHC of a rock pile in the same parking lot we did warm ups, so we sauntered over and grabbed a rock and as YHC likes to share the burden with the PAX, we would pass the rock to our left between each set.  curls x 15, squat presses x 15, extensions x 15, repeto x 12 for each set. Put your rock back in their home.

Circle up on the asphalt for a little Mary; lbc’s x 30, WWII sit ups x 20, flutter kicks x 20.  Back to the greenway.

Running back towards the starting point, lunge walk across first bridge, bear crawl across next, wait at the end as PAX tightens back up, jog the last leg back to the flowery field for COT.



YHC was reminded on one of the legs back to the finish that it didn’t appear that YHC had a problem with running.  For all of you who have gotten to know me know that running is by far the thing I detest the most about working out with F3, but the ever present reminder to, “embrace the suck” keeps me going.  I was reminded about Christ’s promise to His own people about, not taking us out of the suffering, but being with us and strengthening us during, and bringing us through suffering that we too may help others in their suffering.

Knobby led the ball of man out in a mighty prayer.


2 Corinthians 12:9 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

 2 Corinthians 1:3-6 Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, 4 who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God. 5 For just as we share abundantly in the sufferings of Christ, so also our comfort abounds through Christ. 6 If we are distressed, it is for your comfort and salvation; if we are comforted, it is for your comfort, which produces in you patient endurance of the same sufferings we suffer.