On the first cold day in quite some time, 12 Pax mustered the courage to step out into the chill and make themselves stronger. First to arrive was Scuba Steve from Wilmington, who has recently moved to the City of Oaks. T-Claps for picking the location where it all started for F3 Raleigh. The rest of the Pax rolled in one after the other; Guess making the trip into town (not Guest, nor an FNG). Fudd setting the style bar in his usual camo shorts. Epoxy asking YHC to go easy since he was still mourning the narrow loss his beloved Heels suffered the night before. Mr. Rogers planting the flag. Several ninjas wrapped up so tight, it would’ve made Orwell proud, and left YHC confused as to who they actually were until COT (Huffy? Azul? Pergo?). Ollie showing up to collect his Most-Consecutive-Posts Award, which he failed to receive because he failed to post at the awards. And finally with Countrywide pulling in to the lot, it was exactly 5:45. Crikey. Time to do this.
Indian Run to the upper lot, circle up
Warm Up
SSH x15
Don Quixotes (Windmills) x12
Iron Cross (on back, leg2arm) x10
Scorpion Stretch (on stomach, leg2arm) x10
Burpees OYO x8
Mosey over to the rails, Plank on rail
Rail Work
Incline Diamond Merkins x10
Decline Wide-Grip Merkins x8
Elevated Homer to Marge x12
Repeato all above x3
(with a few Fazio Arm Circles thrown in as a distraction)
Jog to the tennis courts, People Chair
Court Suicide Pyramids w/ Exercises
10/15/20/15/10 (70 total each round)
Round 1 – Sprint w/ LBCs/Reverse LBCs
Round 2 – Sprint w/ Merks Diamond/Wide/Standard
Round 3 – Sprint w/ Prisoner Squats
Jog to the island, kick the frozen turds out of your way, and Plank it out
Goose Poop Island
Plank-o-rama: Reg/Left/Reg/Right/Reg
10 Count around the circle w/ Alt Hi/Low Plank Holds
Mary
Hello Dolly x12
Hello Dolly L/R x10
Crunchy Frogs x12
Low Country Crabs x16
Makhtar N’Diayes x20
American Hammers x20
Jog to the Stone Circle
COT
The Oak Tree, a reading (see below)
Count-off & Name-o-rama
Announcements:
F3 Connect w/ Gobby is tomorrow 1/7, Sign-up Here
Krispy Kreme Challenge is 2/14, Sign-up Here
Spring Mud Run is 4/11, Details to Come
Ft Bragg Spartan Sprint is 9/19, Sign-up Here – under Team F3 Raleigh
Countrywide stepped up and delivered a solid prayer, as usual.
Moleskin
One year ago YHC Q’d True Grit for the first time. That day at COT I read the poem The Oak Tree and challenged the Pax to be the Oak. This morning, on my maiden Q at this AO, I delivered the same message to the diehards of The Forge. We are all in this together. Find strength in your roots: your fitness, our fellowship, and most of all, your faith. Let us be the Oaks for our families, our community, and our country. Aye!
Always a pleasure to lead. Award or not. Shaggy out.
The Oak Tree
by Johnny Ray Ryder Jr.
A mighty wind blew night and day.
It stole the Oak Tree’s leaves away.
Then snapped its boughs and pulled its bark
until the Oak was tired and stark.
But still the Oak Tree held its ground
while other trees fell all around.
The weary wind gave up and spoke,
“How can you still be standing Oak?”
The Oak Tree said, I know that you
can break each branch of mine in two,
carry every leaf away,
shake my limbs and make me sway.
But I have roots stretched in the earth,
growing stronger since my birth.
You’ll never touch them, for you see
they are the deepest part of me.
Until today, I wasn’t sure
of just how much I could endure.
But now I’ve found with thanks to you,
I’m stronger than I ever knew.
