VSF planted for the PAX of 8 at NCMA, a little nicer but still humid as it can be short of rain. We kept it simple while moving around the property, yes there was some movement. The plan was to stay on the outer edges throughout, so that’s what we did.
The Thang:
Run to other side of the museum, COP: Good Morning x 15, Mtn Climbers x 10, Imperial Walkers x 15, Merkins x 15
Dirty Mac: Partner up. #1 runs the parking lot length and back while #2 has AMRAP reps, no breaks. Exercises were Monkey Humpers, Jump Squats, SSH, Wide Arms, Squats & LBCs
Run down to picnic tables and find a spot (yes there are some out there) : Dips x 15, Derkins x 20, Dips x 20, Derkins x 20, Dips x 15, Derkins x 20
Run to edge of big field near trail. Set of 11s (Knee Ups & Merkins)
Run to trail and partially up the hill, then came the feature….
Cackalacky Choo Choo (merkins rather than plank) up to the beginning of fence at the bridge). Took about 13-14 minutes to complete (note only 8 PAX)
5 pull-ups OYO
Indian Run back to amphitheater (1-2 brief stops with planks to keep PAX together)
Jacob’s Ladder for 5 minutes on metal steps, sprint to the parking lot
COT with prayer by Grease Monkey
Naked Moleskin:
-Welcome Callahan from Cary, great to have you. Kotters to Grease Monkey, great to have you back. Red Card is the newest staple to the Whiplash crew, he’s your QIC next Saturday. Aye!
-Felt a little nicer at the beginning but a few minutes in it was the new norm, getting used to it but MMaize is not with the F3 clothes everywhere outside afterwards. #oldschoollaundrystyle
–July 4th @ 6:30AM: Ambassador & Catalyst are your options, others are not running.
-Denali gets the #beast award for the week. He posted at The Blitz, The Judge, Tahoe & Whiplash in a row. That’s a nasty string. #virtualtrophyworthy T-claps
-T-claps to the Komen Race crew, great leadership from Lamp and great efforts by the PAX. F3 Raleigh represented. T-claps to King David for making the 40under40 list in the Triangle Business Journal.
-Prayers for MGrease Monkey, prayers for expecting mothers MWestern Stranger & MBlue Crush, prayers for those who lack a respect for the life of others to get it.
-As always it’s an honor.
