Earlier in the week, I noticed no one had signed up to @ @F3WolfRun. Knowing I had planned a Friday workout, I decided to take the lead and Q. However, little planning went into effect. So, I went “Countrywide” a.k.a. doing it on the run.
PAX of 6 gathered for one last mild morning at Wolf Run. Everyone else seemed to gather for the @F3Juggernaut 1 year anniversary or follow the Piped Piper’s return @F3Johnny Utah. Nevertheless, YHC jumped right into motion to get things started.
We run to up and out Oval Drive, down Centennial to Blair Dr. ~ .75 miles and proceeded to “warm-up” after our warm-up run
15 SSH, 15 Good Mornings, 15 Windmills and off we went again down to the next road back into Centennial Campus onto the trail with our next pit stop by Lake Raleigh. We bear crawled up the hill and back down, then proceeded to run to the top for some @F3Chong_Li yoga over looking the lake
YHC performed a silent count on all the following: 15 regular plank, 15 right arm up, 15 left arm up, 15 regular, 15 right arm behind the back, 15 left arm behind the back- shuffle back to the greenway then run over to the dock for on the railing 15 Derkins, 15 Erkins, on the railing, then 15 dips on the bench.- run back up the hill, past the Hunt Library along the walkway to the intersection for a @F3Munson Special “Austrialian pull-ups” 10 count- finally we ran into the oval between the buildings for the “Partner Challenge” (I took a page out of @F3Judge playbook) with a PAX of 6 we partnered up for a race around the oval with the winner calling the AMRep exercise for the remaining PAX
Lamp v. Myrtle, T-Square v. Munson, Mr. Hand v. Swirly (YHC)- winners were Myrtle, Munson and Mr. Hand – repeat on the lower Triangle with the same result and back to the entrance for a quick MARY and COT.
YHC provided a little excerpt from the Book of Common Prayer and Mr. Hand lead us out
