YHC arrived early with the truck load of pain and quickly had some assistance unloading from Buttwax and Dryrot. Shovel flag was planted and headlights started turning in to join the party. 12 pain stations set up at one end of parking lot consisted of;
- large tire for flipping
- 2 cinderblocks for farmers carry
- 40lb barbell for overhead carry
- 2 5 gal. jugs filled w/water for farmers carry
- 50lb millstone for chest carry
- 50′ of 3″ fire hose accordian laid for shoulder carrying while lunge walking
- battle rope
- medium size tire to shoulder carry
- addtional 2 cinderblocks for farmers carry
- additional 50′ of 3″ fire hose accordian laid for shoulder carrying while lunge walking
- medium size tire with waist belt for tire drag across parking lot
- mountain climbers until tire dragger reached base of hill and then sprint to join other paxes for hill climb
1/4 mile or so easy jog out of park to storage facilty parking lot and circled up for
- 20 SSH IC
- 20 Prisoner Squats on my down
- 10 Fozio Arm Circles each direction IC
Mosey over to guard rail for 20 dips IC followed by 20 Derkins IC. Easy group jog back to park for pain station work. Pax chose a station with Tire Dragger acting as timer each round. Once Dragger reached opposite end of parking lot each Pax dropped implements and sprinted to base of Big Hill. Bear crawl to top of hill and complete 20 guardrail dips OYO. Crawl bear back down hill to parking lot, sprint back to implement and carry it back to start and hold plank for the six. Switch pain stations, rinse & repeat with 20 Irkins, 20 Prisoner Squats, 20 Dips, & 10 Burpees at top of hill to finish up workout. Mosey over to tennis courts for Mary.
Mary:
YHC decided on the way over to tennis courts that is was time for one of the newer to F3 men to lead Mary and who had not Qd at least as long as I’ve been Q at Possum Trot. Circled up and asked all guys who had been a part of F3 less than 6 months to take 3 steps forward. Out that group the ones who had been coming between 3-6 months to take a couple of more steps forward. Slots and Gutterball were standing ready to Q Mary whether they knew it or not at this point! I asked them to volunteer to lead Mary or I would call one of the two of them out to lead. Slots stepped up like a veteran and took the lead for Mary.
- Pickle pounders on Slots down
- WWII x 20 OYO
- Chill cut planks up to regular planks OYO x 10-12
- Slots called on Pax to call out next exercise
- M4L: American hammers IC x20
- Wrangler: Freddy Mercuries IC x20
- ?: Heels to Heaven
- CHiPs: Homer to Heaven
COT:
YHC called on CHiPs to share with the group a little more about himself, how he got his F3 name, how long he’s been a part of F3, family, etc. Announcements of Holly Springs Half Marathon this Saturday and a 7 PM Friday after Thanksgiving Ruck put on by Banjo in Raleigh. Prayer requests: Crablegs battling ALS. Name-O-Rama then YHC shared Proverbs 3:5-6 “Trust in the Lord with all your heart and lean not on your own understanding, in all your ways acknowledge Him and He will direct your paths”.
Slots prayed us out in the BOM
YHC, Double D
