14 PAX entered the holiday gloom to celebrate 1 year of The Crucible at Williams Park. YHC was unaware when he signed up to Q that this day was a momentous one. ManRam informed the Q Sunday at church. Knowing ManRam, YHC figured that it wouldn’t be an anniversary party without a trip to Rangecrest. Respect the site Q (at least one of them).

For those who have never ventured to the Crucible, or those who have but did not get to experience Rangecrest, map is included. It is terrible. The first 3/4 of Rangecrest is as steep as any hill in the F3 Raleigh area. By the time it starts to flatten out, your legs feel like jello. If you ever want to accept the challenge, just keep an eye out for ManRam’s next Q at Crucible. He loves that freakin hill.

The Thang:

SSH x25, Good mornings x15, Imperial Walker x20, Mountain climbers x25

Frogger across the street. Indian Run down Valley Lake. One bloody knee thanks to some uneven pavement. Stop at the foot of Rangecrest.

In honor of 12 months of Crucible, we conquered the Rangecrest hill 12 times with a partner. Each of us made the climb 6 times, alternating with our partner. Plank after both teammates complete one ascent until everyone is done.

Exercises for the man not running the hill were as follows: Mountain Climbers, LBCs, Squat hold, Plank Jacks, Freddie Mercury’s, Chilcutts.

Leisurely jog back to the parking lot. The jog back was brutal. Mostly uphill coming back. The men pushed through though. Just enough time for some Mary which included, LBCs, American Hammers, 6 inch leg hold, and flutter kicks.


Sign up for the Krispy Kreme Challenge, F3 Connect Wednesday.

Prayers for Hush Puppy’s family, and all PAX with loved ones facing illness. ManRam took us out.

Strong group for coffeeteria afterwards as well. Always a pleasure to lead.