The shovel flag planted (kettle bell assist) and California Love played as the PAX of
9 (make that 11) took off into the shadows at Fletcher Park. Cool air and clear skies set the stage for a serene environment but we kept the heart rates high and heads down for most of the workout……until the end for the best part of course.
Run to upper field for Warm Up: Good Mornings x 15, Spiderman Merkins x 15, Plank Jacks x 15, SSH x 15
The “L” MacPherson
Start in the corner, run the length and then the width to the opposite corner and stop for max reps for 75 seconds. 10 stops: Merkins, Knee Ups, Imperial Walkers, Jumping Lunge, Wide Grip Merkins, Carolina Dry Docks, Russian Hammers, Diamond Merkins, Mountain Climbers & LBCs
Run to shelter
Double D Pyramid: Dips & then Derkins for 10, 15, 20, 15, 10 (cadence counts)
Run to base of Hamburger Hill
Bear Crawl up, 5 Burpees, Bear Crawl down
Jacob’s Ladder to 5…Burpees at the top in ascending order
Bear Crawl up, 5 Burpees at the top, Bear Crawl down
Run up to House of Cats, Balls to the Wall for 2 Minutes
Mary: WW2 Sit-Ups x 20, Take-A-Bow L x 20, Take-A-Bow R x 20, Dying Cockroach x 20
Back to the House of Cats for a 3 minute People’s Chair as we took in a beautiful winter sunrise.
COT with strong prayer by King David
-Prayers for MUtah’s family as they cope with the passing of her grandmother. Prayers for MSteroid as she recovers from a recent procedure. Prayers for Dufresne as he adjusts to home with his new ventilator. Go visit if you can, it will mean alot. Stay tuned for when the workouts start back up.
-World of Beer at 7:30 tomorrow night (1/9), come by and hear what you missed out on from those who posted the past two days.
-T-claps to Fannie!! His second F3 post was this morning so we didn’t have to be FNG friendly. Strong work my friend, strong. T-claps to MacGruber and Utah for back to back posts. #vortexchampions
-Awww Ruck it! May 3rd is the date for F3 Raleigh’s GoRuck Challenge, see Fungo, Utah or Yo-Yo to get on HC list. If you don’t know what a GoRuck is just ask White Shoe next time you have a free hour.
-YHC brought some music with references to sunny places for the crew to enjoy, but the speaker device failed at launch so the built-in iPod one had to do. Batteries, check…..working batteries, not checked. #details 2Pac was the early tease but it quickly shifted to the likes of Tom Petty, Midnight Oil, Weezer, The Marshall Tucker Band and James Taylor so some may have been just as well without. #moregansta
–To the Raleigh PAX: Alright, alright I know it is really cold but don’t let these special opportunities pass you by. There are 3 F’s, but the first one is what it is for a reason. Several of my most memorable posts happened in the dark, cold &/or wet (ie. Bear Gorilla Bear..if you were there you know). This morning we enjoyed my favorite view in Raleigh, dawn breaking through the bare trees from the hill at Fletcher Park. As I sat there against the wall with 10 guys and pain in my quads, I kept thinking there is nowhere else I’d rather be than right there at that time. That’s one of my mine, what are yours?