Picture included has no correlation to events that unfolded on a glorious Thursday morning at Laurel Hills Park, but it does lend meaning to the day. The ol’ Sky Q gave us weather that was hard to beat, and the Raleigh PAX came out in droves to show their appreciation for the uptick in early morning temps. 25 of us(including 2 travelers & 2 FNGs) paddled out past the breakers for the following beateth downeth…
The Thang
Warmup:
SSH x 25
Good Morning x 25
Imperial Walker x 25
Count off by 2s and spilt into 2 lines for brisk Indian Run around parking lot twice
Station Work-parking lot divided into 4 corners (I guess there is a correlation to the pic)
Station 1-Rock hops
Station 2-Sochi, Russian, ‘Merican Hammers
Station 3-Carolina Dry Docks
Station 4-Merkins
Group 1 starts at station 1 , group 2 starts at station 2. 40 reps of each exercise. When finished, groups move on to next station. From station 1 to 2 and from 3 to 4, PAX bear crawl (approximately 100ft). From station 2 to 3 and 4 to 1, PAX sprints (approximately 200ft). Repeato with 20 reps of each exercise, no rest.
Jog to picnic tables. 20 jump ups OYO. 20 incline merkins in cadence. Repeato, no rest.
Jog to basketball courts for Sprint to 100. Robbed this one from Rain Man’s Catalyst workout a couple weeks ago. Partner up. Partner 1 stays on baseline and performs max reps of called exercise while partner 2 sprints to far baseline of 2nd basketball court. Flapjack and partner 2 continues with called exercise while partner 1 sprints. This continues until total reps of exercise reaches 100 for each partner team, no rest.
Exercise 1-LBC
Exercise 2-Merkin
Exercise 3-Plank while partner side shuffles down and back. Flapjack.
Mary
Flutter x 30
LBC x 30
COT
GoRUCK challenge meeting at PR Thursday evening. 2nd Anniversary convergence at Pullen March 1st. No Catalyst. F3Dad and 2.0 workout March 22nd. Hope builder starting back up. Gathering for pictures at Dufresne’s after Catalyst?
Prayer requests for the soul and family of MYHC’s close friend who passed away far too soon earlier this week. May he rest in peace and may his family and friends find peace and strength through this most difficult time. Prayers for The Arena. That it continues to grow and strengthen all involved to make a stronger and more cohesive community.
A few words about what F3 means to me. If any of you had told me back in September(many of you I didn’t know then) that I would be leading men in January and February, that I would be in touch with my spirit and my faith more than ever, that I would be a more conscientious father, husband, son, brother, friend, and member of my community, that I would desire and thirst to push myself way beyond my comfort zone, that I would desire and thirst to “come in 3rd”, I probably would have nonchalantly shrugged off the comment. Over the years I have asked myself repeatedly “who am I? What is my purpose? What am I to be? Am I good enough”? The answer is to simply say, “I am third”. With that statement I understand that my path may not always be clear, but it is right. I thank all of you for being who you are, where you are, why you are.
