Catalyst has become a hotbed of respect in F3 Raleigh. Lotta 50+ers in the crowd today, and they ain’t no slouches. Everyone came ready to work, although the humidity was a little surprising this morning. Good reminder to YHC to drink more beer…err water. 1 FNG, disclaimer given, circle up for COP.
Evidently my disclaimer took too long, and Peacock called me out. Look, I ain’t a law-dog like 95% of F3 Raleigh. If you want concise, you do it. 😁 Anywho, resulting penalty for Peacock’s outburst was 10 burpee a for the pax. Not cruel and unusual.
Side Straddle Hop
Windmill
Imperial Walker
Good Morning
The Thang
Jog up to corner of Rowan/St Albans. Round the block 4 corners. Pax runs down to Lassiter Mill, 20 merkins. Run up to 6 Forks, 20 merkins. Run down to Rowan, 20 merkins. Run down to St Albans, 20 Merkins. Had to run & do Merkins in 3 minute intervals. Probably could’ve shortened it to 2 minutes because we hd a little extra rest than I’d have liked. Repeat same circuit with Squats.
Mosey over to the b-ball courts and grab rocks. Must’ve been a dick contest that I didn’t know about because the pax were showing off their big rock selections. I warned them that they needed to focus on range of motion and form, but nobody listens to D.
Squat/Curl/Press x 20
Squat x 20
Curl x 20
Press x 20
Squat x 15
Curl x 15
Press x 15
Squat x 10
Curl x 10
Press x 10
Slow Squat x 5
Slow Curl x 5
Slow Press x 5
Mosey to field and lineup on the goaline.
Bear crawl to the 50, sprint to opposite goaline. Repeat with lunge walk, crab walk, King David kicks.
Mosey to track for 400m Indian Run.
Mosey up steps to the wall.
People’s Chair, 10 count down.
Balls to the wall, 10 count.
Circle up for Mary
LBC
Box Cutter
Reverse LBC
Box Cutter
Plankorama
Nothing going on in F3 Raleigh, as there were no announcements. Prayers for the GRC pax next week. Good luck fellas, I’m glad as hell im not doing it. Maize took us out with great words of peace & thanksgiving. Thanks to all who posted, and hope to see Scalawag out in the gloom soon. Pepe affectionately referred to as that “skinny young buck with pretty hair” at coffeeteria. He swung by after rucking this morning and looked like he hadn’t sweated a drop. Must be nice.
D out.
