18 PAX cut through the heat and humidity of North Raleigh to push themselves at Juggernaut this morning. 9 came early for EC, 8 of them on purpose. Nickelback just wanted to make sure he found Baileywick Park on time so he came a little early. Not sure when he realized he was doing EC and that the workout didn’t actually start until 5:45, but he never complained and he can certainly handle it.
Grady led EC on a quick trip down the greenway with various stops including burpees (50 total), monkey humpers, merkins and LBCs.
Back to the parking lot to meet the others for…
Warm Up
Flag Run – Indian run around the park with the shovel flag passed back down then line and then run forward when it reaches the end. Thanks to Grady for providing the soundtrack to the run. Back at the parking lot circle up for..
SSH x20 IC
GM x10 IC
IW x20 IC
Sir Fazio Arm Circles x10 each way IC
MC x20 IC hold the plank at the end
The Thang
Run to the soccer field for Pyramid building. Three cones were set up with one on the near sideline, one in the middle and one on the far sideline. We built pyramids by performing the following exercises with the first set of each at the near cone, second at the middle cone, third at the far cone, fourth back at the middle, fifth back at the first. Squat hold when done.
Burpees 5, 10, 15, 10, 5
Merkins 10, 20, 30, 20, 10
Intermission: People’s Chair on the fence for a 10 count down the line with Mr. Slate’s 10 count lasting nearly a minute
LBCs 15, 30, 45, 30, 15
Squats 10, 20, 30, 20, 10
Diamond Merkins 5, 10, 15, 10, 5 (this time you had to give someone a fist bump before you could move to the next cone)
On to the rock pile for
Curls x15
Tricep Extensions x15
Overhead Press x10
Curls x10
Run back to the parking lot for
Homer to Marge
Hollow Body (leg hold with your legs as low as you can get them without your lower back breaking contact with the ground to keep the stress on your abs and off your back)
Plank work
Announcements
9/11 stair climb at Carter Finley
Labor Day convergence at Pullen Park
Forum Mondays at Panera Six Forks and Colonnade – Book of Jonah currently
New AO on Wednesdays at 545 at West Millbrook Middle School park coming 8/31. Park near the baseball fields NOT in the school parking lot
Prayers
Mr. Slate’s Aunt Roxy passed surrounded by loved ones. Prayers of comfort and peace for the family.
All those returning to school.
Moleskin
Usually I try to think of some message to incorporate when I Q. Today was just about planning the workout and then getting Juggles (my 2.0) to school on time. But today the message came to me as we were running from the rock pile back to the parking lot for Mary. Juggles and I were leading the way running side by side. CDC and Grady made a couple of good natured comments about our similar strides. It made me look over at my son running stride for side with me in perfect cadence. Our feet rising and falling in perfect rhythm. I’ve never really noticed how similar our strides are. I really love F3 and have stated before how fond I am of Fridays at Juggernaut. It’s just the perfect way for me to start the weekend. Today, I was struck by how utterly lucky I am to be able to share this with my son. Honestly, I wasn’t sure the first time I brought him along. I was barely making it through workouts myself, now I was going to have to worry about him. He was going to encroach on the great time I had found for myself away from the day to day grind. Thankfully, I got over my selfish self and brought him along. I no longer ask if he wants to come to a workout, he tells me when he’s coming. Which leads me back to this morning. Right after the comments about our strides, Juggles asks where we are running to. I realize he’s really saying, tell me where we’re going so I can run past you. Usually this ends in a sprint which I try to win. Today I told him and just watched as he ran ahead. Watching his stride.. watching MY stride, in him. I always love Juggernaut. Today was the best ever because of that moment. If you’ve had your 2.0 out, you know what I mean. If you’ve considered it, bring them. They’ll be better for it, but so will you. If your 2.0 isn’t old enough, I wish for you to some day have the same moment I had today. And I want to thank all of you who have accepted him, pushed him, joked with him, raced him and made him better. It takes a village and there is no village better than you men.
