10 PAX (2 for pre-run) posted on another somewhat cooler morning after the humidity blast in recent weeks. Today the PAX got a helping hand from a substitute teacher as Chong Li (my first Q and introduction to F3) opted out. YHC was more than happy to oblige. This is a great addition to the Thursday F3 Raleigh lineup and the AO has never reached “problematic” status unlike Urban Jungle. Hey PAX, get out of your comfort zone and explore different AO’s during the week.
Nuff said, here’s what went down. Hope you can join us next time.
Pre-Run (510am)
Short loop exiting school grounds, right on Six Forks, Right on Shelley, Right on Wimbleton, run past Zima’s house, Right on Dixon, Right on Millbrook, Right on Six Forks and back to school with time to spare.
Warm-Up
- Imperial Walkers
- Good Mornings
- Prisoner Squats
- Scissor Kicks
Burpee Buster (1 round)
- Standard Burpees x 6
- Jump Knee Tuck Burpees x 6
- Hand Release Burpees x 6
- Ski Ab Burpees x 6
- Prison Cell Merkin Burpees x 6
LBC Pyramid (5, 10, 15, 20, 25, 30)
Recover on the jog to the left side of the school and the traffic circle
- Level 1 Drills
- 4 Merkins + 8 Mountain Climbers (left = 1, right = 2, up to 8) x 8 rounds
- Recover with Dips x 10 + Fazio Arm Circles x 10 forward
- Level 2 Drills
- 8 Merkins + 16 Mountain Climbers x 4 rounds
- Recover with Irkins x 5 + Fazio Arm Circles x 10 backward
- Level 3 Drills
- 16 Merkins + 32 Mountain Climbers x 2 rounds
- Recover with People’s Chair – 10 counts down the line
Count off – jog to front of the school
Odds and Evens (3 rounds)
- Odds run around the loop (backward and karaoke)
- Evens do AMRAP Australian Pullups on the bike racks
- Flapjack 3 times
Jog to other side of the school, down the small hill. Partner up. Size doesn’t matter.
- Wheelbarrow up the hill (run back down and flapjack) – 2 times
Jog behind the school. Climb over the jungle gym just because it was there.
MARY
- Freddy Mercury x 20 on most
- In and Out(s) (if you posted, you would understand – good times)
- Crunchy Frog
- Heels to Heaven
- American Hammers
Jog back to parking lot for COT
- Name-O-Rama
- No announcements
- Prayer Requests
- Geddy’s friend who is in pain waiting for a Cyst to harden before doctors can remove it. Unfortunately, she’s been given opiods for pain mgmt and will possibly become addicted. Pray for that not to happen and her surgery to come quickly.
- Electrolux has a friend (Jeremy, if I recall) who just lost his father. Jeremy lives in Knoxville, TN and just posted with F3 last week after much EH’ing from Electrolux.
YHC shared how this year has been themed with the loss of father’s. This has been true for me personally as well as several of my F3 Raleigh brothers or within F3 Nation in the last year and with other friends. The Father-Son relationship is very special and as a man, I’ve found myself pausing more to enjoy life. Savoring each day. Reflecting on lessons learned. I’ve dealt with the pain of not receiving the life skills that I wish I had from my father only to realize that his father (my grandfather) and my great-grandfather also struggled. I have also learned to appreciate my father even more. As I stare at my son who will be heading to college in less than a year, I’m learning to forgive myself but also to be deliberate with my time. I’ve found solice in God’s word and also examining my father’s life through the lens of time carved out into decades. It’s amazing what you can learn about someone when you do that. When I see my dad in his 20’s, 30’s, 40’s and beyond, my formative years as a child, teenager into adulthood begin to make more sense, especially with children of my own. With 5 kids to raise, my dad did the best he could with what he had. Thank you Dad.
Brothers, thank you for the support you’ve given me this year. I hope I’ve been able to pay it back. Stay true to each other and don’t ever feel that you are alone. There is a brotherhood that is here for you. Keep posting. Be real and sign up to Q… you won’t regret it.
Geddy closed us out in a strong prayer. Coffeeteria was well attended including 2 PAX from Aquaman.
ManRam – Out
