About a month ago YHC signed up to Q at several places that I normally don’t frequent. Juggernaut is a close 3 miles from where I live so why would I drive another 2 miles to FZ? I’m trying to mix it up a bit and see more of Raleigh…. and the PAX. That would be the theme today… mix-it up… keep moving…. 20 PAX showed up, no FNGs, and 4 for EC.
EC
Up the stairs to the top ramp…. Jacob’s ladder w/ Buprees up to 7. Flutter kicks x 25
Head down to meet the PAX
Warm-up
SSH x 25, GM x 15, IW x 15, Merkins x 10
The Thang
Over to the first ramp and partner up
Wheelbarrow half way up, dirkins x 10…. flapjack to the top, dirkins x 10…. do the same back down
Flutters as the PAX arrive
Lunge walk up the ramp. YHC calls ‘Halt’ and each person does deep lunge x 5. Did this 5x… burn
Bear crawl half way up, CDD x 10, run to the top, CDD x 10… plank
Mosey over to level 2
Burpee and touch the rafter/beam across the deck…. approx. 30 burpees
Mosey up to level 3
Sprint to the end and back… flutters x 20
Sprint to the end and back…. dolly x 20
Sprint to the end and back…. box cutter x 20
Sprint to the end and back…. WWII x 20
Mosey across the deck to the side building
Odds broad jump burpee across the lot and back
Evens people’s chair going lower as the odds make the turn…. flap jack
Mosey over to the stairwell and down to the bottom
Up and down the stairwell with 5 (level 1), 10 (level 2), 15 (level 3), 10 (level 2), 5 (level 1) reps for called exercises…. merkins, star jumps (sucked), ski-abs.
Mosey back to starting point for Mary
Flutters x 20
Shoulder taps x 20
Chilcutt
Chilcutt peter parker x 10
Crotchsweats x 35 each… always fun…. done.
Layover took us out. Thank you, sir!
Announcements – Great to see Orwell out. Saw him a lot this week. He greatly appreciated all the texts, calls and notes over the past several weeks. This is really what F3 is about. Arena today…. do it.
Prayer requests – Katadin’s (who can spell this name correctly) son is doing better. We pray for his continued healing and the strength and support of his family. Man Ram is graciously hosting an exchange student. We pray his family has the guidance and support for this young man and we pray the young man see’s the greatness in his experience, America and Man Ram and family. Who wouldn’t enjoy living with Man Ram for a year?
Moleskin
- Great to see so many of the Go Ruck PAX come out. Excellent work this past weekend. And no, Bob Vila did not wear his pants from the Go Ruck this morning. Those things looked sweet in the photos.
- Orwell continues to get a head start on the PAX during sprints…. I didn’t even have to call the exercise. Not his first rodeo!
- Too many 20 somethings out this morning…. Popeye, Bob Vila, Swingline…. they set the pace. Live it up, boys, it goes by quick.
Pleasure to lead this morning.
Dingo
PS – get out and mix-it up
