7 PAX gathered at North Cary Park, although Callahan started back to the when he found out who was Q’ing. YHC encouraged him by saying it would be a run level – medium workout. So he stayed………sucker!
Temp – hot, humidity – sticky.
Warm Up:
Run a lap around the parking lot, then run to the soccer field. Circle up for SSH x20, imperial walkers x20, mnt climbers x20, good mornings x20 and merkins x20.
Across the field and back – shuffle, carioca, backpedal, and buttkickers
The Thang:
Run to basketball court. Starting at the end line, sprint down to the other end line, 20 wide grip merkins, sprint back and balls to the wall. Repeato with 20 CCDs and 20 standard merkins.
Run to the playground: 5 pull-up, 5 manmakers, 4 pull-ups, 4 manmakers, so on down to 1 pull-up and 1 manmaker. Plank it out, then 20 mountain climbers.
Run to the first bridge. Bear crawl across, spot on the wall for 20 dips, lunge walk back across the bridge.
Run to the short stone wall (site of the only Plyometric exercises in the history of F3) for 20 irkins, 20 monkey humpers, 20 derkins
Run the next bridge, bear crawl across.
Run down the greenway to the big hill. Split into the groups – blue shirts and other colored shirts. Blue shirts sprint to the top of the hill, 20 star jumps, sprint back. Other color shirts, AMRAP prisoner squats. Switch. Next time sprint to the top, 20 tuck jumps, sprint back down. Bottom dwellers, AMRAP sumo squats. *****YHC notes that MaBell suffered a near workout-ending bee sting in his left ear on his first trip up the hill, but pushed thru. #Tclaps
Run back to the bridge, lunge walk across, run back to the short wall, 20 sir fazio arm circles, run to the top of the hill, 10 SSH (Callahan noted the different feel of SSH at the end of a workout vs the beginning).
Run to the Shelter for 10 ALRSU, 20 American hammers, 20 LBCs.
OK, so maybe it was run level medium-high.
COT
Announcements: Unscheduled work out at BO Saturday 7/11 0645 to 0745, followed by UMM breakfast at 0800. Breakfast will feature a talk by 2 Wounded Warriors.
Prayer Request: Banjo praise from nephew in Louisiana who is really receiving much benefit from his participation in F3 – especially with self-confidence. A good reminder that F3 is much more than a workout in the gloom. Praise and prayers for Callahan’s career path.
Largemouth lead us out in prayer.
