Twenty PAX arrived on time and in formation for F3 Raleigh’s longest running workout, just one week shy of its second birthday.

THE THANG:

Run by the carousel for a few laps up the stairs, head past the gazebo and across the parking lot to the upper grassy knoll.

Warm up: SSH x 25, Imperial Walkers x 20, Windmills x 20, Mountain Climbers x 20, Burpees x 20.

Run across the tracks and head over to Red Diamond (lower baseball field).

Kangaroo up, bear down:  Jump ups up the concrete bleachers, bear crawl down concrete bleachers, 10 decline merkins at the bottom.  Repeat nine more times, descending decline merkins at bottom each trip, 9,8,7,6,5,4,3,2,1.  Decline variety planks when complete.

Run past softball field up to Pullen Road, lung walk across bridge, run down to gravel hill.

Hill loop relays:  Partner #1, run up hill, hang a left toward Pullen Rd, run around the trees and back down muddy hill around to base camp, Partner #2, continuous merkins.  Swap.  Non-running partner alternate continuous merkins and squat hold each trip.  Each man makes six total laps.

Run to bridge to pain island.

Wheelbarrow across bridge #1 to pain island, swap partners, wheelbarrow across bridge #2 off pain island.  Back across both bridges.

Running Mary: Group 1 on pain island doing dealers choice mary, Group 2 at Andy/Opie statue doing dealers choice mary, Group 3 sprint from pain island to Andy/Opie statue, tag Group 2, who sprints to pain island, tag Group 1, who sprints to Andy/Opie statue. tag Group 3, and so forth, a few times around.

COT

– F3 RALEIGH SECOND ANNIVERSARY CONVERGENCE – NEXT SATURDAY MARCH 1, 7:00 AM, PULLEN PARK.  No Catalyst next week.

– Don’t forget to mix “The Arena” into your Saturday routine (The Healing Place of Wake County Workout, Saturdays at 7:00).  Sign up here: https://docs.google.com/spreadsheet/ccc?key=0AtHl8o5KyEVvdGlYNUpuV2U4TjJFTUEyRWpscjF5akE&usp=sharing

 

 

 

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