The VSF was planted at the bottom of the dam at Shelley Lake as the PAX of 11 disregarded the rain and dismissed the area lightning (till the COT at least) for a memorable True Grit. You can thank Denali for inspiring the set below, he encouraged YHC that I should work on the shoulders as much as possible in preparation for GoRuck so as Q I took the opportunity to focus. The rain started heavy and finished heavier, our creator’s presence was felt throughout…He even presented a serpeant as caution and then gave the final sign to wrap it up with some substantial lightning at COT.
Short run before warm-up: Imperial Walkers x 15, Plank Jacks x 15, Good Mornings x 15, Wide Arm Merkins x 15
Run full length of filed, line up
Army Crawl 30-40 yards, Crab Walk back
Walking the Plank to the Left x 15, Walking the Plank to the Right x 15, Walking the Plank w/ a Merkin x 15, Walking the Plank w/ a Merkin x 15, High Plank Hold
Run back the full length of the field, circle up
Jack Webs: 4, 8, 12, 16, 20, 20, 16, 12, 8, 4
Run to the base of hill on path
Jacob’s Ladder to 5 with 2, 4, 6, 8 & 10 Burpees at the top
High Plank Hold, Sarkozky, Putin, Low Plank Hold…..run to pull-up bars
Partner Up: 2 pairs take turns with 10 pull-ups each while PAX performs AMRAP Dips x 20 & Derkins x 15. Repeat with max pull-ups while PAX performs AMRAP Dips x 20 & Derkins x 15
Run back the length of the field
Mary: 10 Burpees OYO, LBCs x 20, Dying Cockroach x 20, Low Slow Flutter x 15, Chilcutt Hold circle with 10 count per PAX with one really long hold at the end
COT with strong prayer by Cinderella
QOD: “He that is good for excuses is seldom good for anything else.” – Benjamin Franklin
-Please note the announcements on the RDU page and click on The Arena, Moore Square and Hopebuilders links……then sign-up! Everyone has gotten out of their comfort zone to post at a regular F3 workout so take another step. I will be at Moore Square in May post Go Ruck, I can attest to the other two as excellent personal experiences.
-June 14th Susan Komen Race: Mark you calendar and HC
-Check out Freed to Lead, I’ve already gotten my dead tree order and gave an extra to my manager. Just started it, but I have a feeling early on I’ll read this one more than once.
-Great to see Nemo back and Ron Mexico more often. YHC also noted that Tongue and Groove is beginning to explore the space by posting different locations recently, I encourage others to follow.
-T-claps to Cinderella on several fronts this morning. First of all he wore a weight vest for the entire workout that had a bunch of merkins, then spots the “stick” on the trail that really was a copperhead, but topped it all by serving as the lone voice of reason to seek shelter during COT as the lightning really picked up. Man I’m glad he’s a HC for the GoRuck May 3rd. #all3Fs
-T-claps once again the the PAX that participated in the USMC Mud Run last Saturday in Columbia, Aldophus set the bar high for a smooth process with great communication and an on time arrival. A lot of work went into that outcome, thank him when you see him in the gloom. Raleigh puts a top 15 team on the board next year, I guarantee it.
–Parting passage to share: “This is the beginning – from “I” to “we.” If you who owns the things people must have could understand this, you might preserve yourself. If you could separate causes from results, if you could know that Paine, Marx, Jefferson, Lenin were results, not causes, you might survive. But that you cannot know. For the quality of owning freezes you forever into “I”, and cuts you off forever from the “we”. ” – John Steinbeck, The Grapes of Wrath
-Had a great time this morning in the gloom, and I love the ones with crazy weather. From 70 degrees and pouring rain to 32 degrees with wind….all in 24 hours. Aye!