“Shovel flag planted this week for the first of the month 90 minute Whiplash. To start we were under the stars including a bright moon that could have fooled YHC for being full, in the end the sun was up scorching everything in site. Our stay on property didn’t last too long before we ventured south and quite the trip it was….
The Thang:
Run the amphitheather steps for 8 minutes & gather at the base of “the runway”
COP: Good Mornings x 10, Mtn Climbers x 15, Imperial Walkers x 15, Merkins x 15…..partner up
“Project Runway”: Partner 1 runs to the top of hill & back. Partner 2 performs AMRAP of called exercise. Tag & rotate (Spiderman Merkins, Squat Jumps, CDD, Monkey Humpers, Diamonds, SSH, LBC, Peter Chilcutts, Swiss Merkins) As a group run to fancy car parking lot.
Broad Jump Burpees up the walkway to main parking lot to pick up a couple of Sleeping Beauties
Group run to PNC Arena Parking Lot
Set of 11s with Knee-Ups & Merkins, Super Suicides (stops at each line & back, think there were 6-7…nasty) Set of 11s with Burpees & Star Jumps
Group run on Greenway to Wade & Edwards Mill
Plank-A-Rama: HIgh Plank Hold x 15, Decliners x 15, Low Plank Hold x 15, Chilcutt Hold x 15
Indian Run up Edwards Mill & on Reedy Creek to NCMA entrance
Run down to the fancy car parking lot, 20 Hand Release Merkins, Sprint to the upper lot, 15 Hand Release Merkins, Sprint down to the fancy car parking lot, 10 Hand Release Merkins, Sprint to upper lot, 5 hand release merkins
6″ Leg Hold Circle with 7 count
COT
Naked Moleskin
– 6.7 Miles in all with quite a variety including steps, hills, sprints, & running in general. Plenty of reps, no clue on the count. PAX enjoyed a nice view of the daylit moon over NC State’s new indoor facility, well at the alums did at least. #unintended timing The parking lot set was worse than it reads, you had to be there. Fresh tar on the pavement was a bonus, lead to some #IS sightings. Au Pair was pretty quiet for this workout actually (plus CL was there), it was great having him with us. Red Card’s sprints stood out on the Indian run, especially as we were going uphill. #impressive Chum Bucket stayed strong wire to wire, he’s arrived. Same for Lutz, T-claps! Lots of Larry Bird sightings on the sprints at the end, YHC was gassed.
– The Arena is on this Friday, Aug 7th with the normal schedule. Sign up to Q!
-Prayers for family, friends, and those unspoken….think we had a co-worker mentioned, but I forgot the details. Several expecting M’s this month, prayers for safe deliveries and good health. Keep us posted! Prayers for the toilet Deliverance found after breaking off from the PAX, prayers also for the person who followed him. #noprayeristoosmall
-We’ll have Labor Day details in place over the next week, likely 7am start times with some locations not running.
-F3 Raleigh has another BRR team added, trying to fill it out with 6 more PAX. Step up and do this if you can, great #CSUAP experience where you get lots of 2nd F plus an amazing view of how F3 Nation shows up at this race. See Tecumseh or Screech.
-For those not running the BRR mark your calendar on Friday Sept 11th for our Annual 9-11 Stair Climb! It will be at Crabtree Valley Mall, the only Raleigh workout running that day. Zima & Cinderella are the event Q’s, details out soon.
-Blue Crush as the Q next Saturday. If you’ve been posting a couple of months & haven’t lead a workout, step up. Chum Bucket will be Q’ing at Whiplash soon, there’s one.
Aye!
