NO…This BackBlast is not from today’s Zero Hour, but since I was about to err and go there to Q this morning, saved only by Turkish Bath’s text last night asking if I intended to run Sysiphus as I Q’d North Hills; AND, for some reason the F3 Site here doesn’t have “North Hills” as a workout Tag…I am using Zero Hour.

YHC arrived 5 minutes early to find 14 PAX ready to start the week with their F3 Brothers at North HIlls, one of Raleigh F3 original AOs.  Here is what happened:

WARMUP:

  • 10 Burpees OYO…..in deference to Deliverance
  • 20 Good Mornings
  • 20 Sir Edward Hillary Constantine Evil Knevil Wahoo McDaniel Cortez Ragamuffin Tonto Everybody Loves Raymond Vienna Boys Choir Shakin Not Stirred Jack and the Beanstalk Thelma and Louis Preperation H Fazio Arm Circles Front, then 15 Reverse
  • 20 Windmills
  • 15 Mountain Climbers

Run to Baseball Field, and partner up for:

  • Peoples Chair against your Partners Back.  In partner pairs take the bases as Gorilla, Backward Bear Crawl, Gorilla Backward Bearcrawl.   This was horrible, so we did it again.
  • Split in two groups with Group 1 holding in Balls to the Wall while Group 2 ran to the outfield fence to perform the following exercises..then swap as Group 1 ran and Group 2 BTWd. Exercises at fence were:
    • 5 Burpees
    • 10 Starjumps
    • 15 Squats…was here Minnie’s wisdom advised YHC 20 was getting too high a count if the BTW Group was to maintain BTW discipline; so,
    • 15 Deep Lunges
    • 15 Squats
    • 10 Starjumps
    • 5 Burpees

Mozey to Top of Sysiphus Hill.  YHC had zero desire to run this cursed stretch of pavement, but Minnie said She-He had never run Sysiphus so off we went.  The rabbits who finished first led the PAX while YHC came in several minutes later.  THEN, in memory of Kotter STEROID, we performed his Mickie D exercise, which upon completion had everybody shoulders and arms on fire.

PAX circled up for 1 round of 6″ Leg Holds around the horn with each PAX counting to 10; then Have a Nice Day finished us.

COT:

Announcements:

  1. F3 5th year anniversary party to be held at Wendell Gee’s on May ?…think 5 or 6.   Attire has apparantly now changed to Jeans and T-Shirts per Turkish Bath.
  2. Minnie announced his last weekly Raleigh F3 Workout….as he is to be in Atlanta in his new job.  Minnie will post Weekends for a while.   WE will miss you Brother.   Let us all know how we can assist your family during the week as you are in Atlanta prior to moving them down with you.

Prayers:

  1. Baby Farley asked for Prayers for all PAX in our roles of raising our children.
  2. YHC asked for Prayers for my 3 children
  3. Prayers for Minnie, his family and his new Job

YHC read a Devotion

Cotton took us out in a very Powerful Prayer.

 

 

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