Shovel flag planted on Strickland for the PAX of 13 at the most underappreciated AO in F3 Raleigh IMHO. Great meeting spot, well kept fields and lots of variety. Heavy representation of the #respect category in the PAX and only one in the original #hate (between age 30-40) category.
Warm up run to the soccer field
SSH x 10, Mountain Climbers x 10, Good Mornings x 10, Plank Jacks x 10, Windmill x 10, Imperial Walker x 15
Partner up and run to a corner
Securing the Perimeter
Partner 1 runs the sideline and then the baseline to opposite corner, Partner 2 performs AMRAP exercises. Exercises change after going all the way around,. those called were Squats, Knee Ups, Merkins, LBCs, CDD, Plank Jacks, Burpees
4 full field wind sprints then partner up on the track.
Catch me if you can for 3 laps, 5 Hand Release Merkins when tagged
Run back to parking lot
Mary: Dying Cockroach x 10, Hello Dolly x 10, 6″ Leg Hold around the circle with 10 counts
COT with prayer by Mayhem
–Sign up for the April 8th party celebrating 5 years of F3 Raleigh, lots of hard work by Wendell Gee and Linda putting it together. Aye!
-Step out of your routine and check out this AO sometime, it’s excellent. Great setting and lots of grass to work with for a change. I get the appeal.
-Prayers for Rain Man’s family as they suffered another loss this week. Prayers for the families of others such as Java, ManRam & Money Hose. Prayers for the daughter of a friend spoken about at COT and those unspoken.