With VSF planted at 0545, 12 pax lurked into the gloom for this weeks edition of #F3TrueGrit.

THE THANG

Mosey up to warm up field for SSH – 25x, Windmill – 25x, Imperial Walker – 25x

Mosey over and down to base of Dam Hill and grab a medium size rock.

  • Single Leg Deadlifts – 13x (R) 12x (L)
  • Goblet Squats – 25x
  • Rock of Love – 25x
  • Alternating Lunges – 25x
  • Take the Hill
  • Single Leg Deadlifts – 10x (R) 10x (L)
  • Goblet Squats – 20x
  • Rock of Love – 20x
  • Alternating Lunges – 20x
  • Take the Hill
  • Single Leg Deadlifts – 8x (R) 9x (L)
  • Goblet Squats – 15x
  • Rock of Love – 15x
  • Alternating Lunges – 15x
  • Take the Hill
  • Due to 18″ grass on hill slowing the ascent, YHC decides to take the rocks mosey over to the warm up field
  • Single Leg Deadlifts – 5x (R) 5x (L)
  • Goblet Squats – 10x
  • Rock of Love – 10x
  • Alternating Lunges – 10x
  • Sprint down and back (about 50 yds each way)
  • Single Leg Deadlifts – 3x (R) 3x (L)
  • Goblet Squats – 5x
  • Rock of Love – 5x
  • Alternating Lunges – 5x
  • Sprint down and back (about 50 yds each way)
  • Curls -10x
  • Tricep Exts – 10x
  • Shoulder Press – 10x
  • Sprint down and back (about 50 yds each way)
  • Curls -15x
  • Tricep Exts – 15x
  • Shoulder Press – 15x
  • Sprint down and back (about 50 yds each way)
  • Curls -20x
  • Tricep Exts – 20x
  • Shoulder Press – 20x
  • Sprint down and back (about 50 yds each way)

Plankorama

  • High Plank – 20x
  • Putin – 20x
  • Sarkozy – 20x
  • Low Plank – 20x

Mary

  • LBC – 40x
  • WW2 Situp – 30x
  • Flutter Kick – 30x
  • Reverse LBC – 30x
  • Dolly – 30x

Get your rock and mosey back down to base of Dam Hill

Drop your rock and take the hill one last time, like a warrior.

COT

QOD – “All that is neccessary for the triumph of evil is for good men to do nothing.” -Edmund Burke

MOLESKIN

  • Thoughts and prayers went out to all those affected by what happened yesterday in Boston
  • Great to have one of our brothers from Charlotte join us today, and on his bday no less.  Happy Birthday Canoli, come back any time.
  • Thoughts and prayers for the family of one of Flatline’s coworkers, who lost her life in a car wreck recently
  • Goruck is 39 days out.  If you’re interested, come out and train with us.  We’ll be at Fletcher Park at 0500 tomorrow (4/17) morning and roll into the Ball Bearings workout.  Full training schedule available upon request.
  • We’re seeing great growth right now in F3 Raleigh, this is awesome and will continue if we all continue to spread the word.
  • If you would like to be more involved in any way with F3, or have an idea for improvement, tap one of the Qs at a workout and let them know, we’ll get you and your ideas to work.
  • Get engaged – create an avatar and use the website – get on twitter and join the conversation with @F3Raleigh
  • Be a good man and take actions that are aligned with who you are.
  • Have a nice day.

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