20+ PAX ignored the call of the fartsack, took the DRP and posted at Catalyst on a beautiful morning in Raleigh. YHC says 20+ because I did an Epic fail and forgot to get everyone’s name after COT. 1 did have one FNG in our midst so a brief disclaimer. Gnard Dogg kept a few onsite for the non-running option while YHC took the rest on a field trip to 4 pain stations. Here’s what went down.
The THANG
Warm-up: SSH, Jump Squats, Imperial Walkers, 10 Burpees. Gnard kept about 5 PAX, YHC took 20+.
Mosey over to the parking lot in front of the First Citizen’s rocket booster.
Pain Station 1: Partner up. Size-Speed didn’t matter. Partners run opposite directions and meet at the top of the stairs on the opposite side of the bank. Do 10 Partner Clap Merkins and then each partner keeps running and meets again at the start to do 10 WWII Situps. Squat Hold. Repeato x 3.
Final round: Run with your partner to the bottom of the stairs. Stairbarrow to the top. 10 Partner Clap Merkins, flapjack with partner and repeat. Once completed, squat hold at the top of the stairs. 5 Burpees to finish out.
Mosey over to the front of the big First Citizens building and up to the patio area at the main entrance.
Pain Station 2: Find a spot on the curb. 20 x Quick Feet, walk over to the planters for Irkins with a twist – Clap Irkins OYO x 20 (i.e. Irkin with a push off and clap). 15 Dirkins OYO. Repeato x 4
Mosey over to the fountain by World of Beer. [say hello to Chippendale with his 2.0s in tow]
Pain Station 3: Dips x 15, Alternating Left-Right step ups x 15 – Repeat with leg raises on dips
Mosey around the corner to the Captrust Tower garage parking lot entrance.
Pain Station 4: With your same partner. Partner 1 runs up the parking deck ramps. Partner 2 runs up the stairwell to the top. Keep running up or down until you meet your partner. 10 Partner clap merkins and then each partner keeps running up (or down) and back to the start. When you meet again, 10 WWII situps. LBC’s until all PAX complete. 5 Burpees.
Repeat again with partners switching stairs / ramps. LBC’s and Freddy Mercury AMRAP until all PAX are done.
Indian Run back to First Citizens parking lot across from Carroll and our cars.
Mary: Dying Cockroach x20, American Hammers x 20, Reverse LBC’s x20, Crunchy Frog x20, Superman – Banana, Boat – Canoe. Mosey across street to Carroll. Circle up.
COT / Name-O-Rama / Announcements / Prayers
- Neighbor – to – Neighbor event this coming Thursday. Signup to attend – $20 suggested donation.
- Great group today with some fun mumblechatter right from the start.
- Welcome Rainbow Warrior to F3Nation and F3Raleigh. We hope you come back and enjoyed the workout.
- YHC got Spin Class and Encroachment mixed up and asked SC about refereeing this weekend. My bad. There is some resemblance between you two.
- YHC has missed Q’ing lately and it is always a blessing when I do. I shared how much F3 has meant to me over the years. I’m in my fourth year now and the time has flown by but has been rich with memories and great fellowship. I’ve been challenged to do things I never would have done on my own before. The discipline of posting, leading and being led in all types of weather conditions from 10 degrees and higher has kept me going and prompted me to get out of my comfort zone. I know that if I do post, I will not be alone and as men we need to know that we are not alone in this life. We are here to help each other. Thank you PAX for how you’ve helped me.
- YHC closed us out in prayer.
