Another night of rain in North Raleigh followed by a gloom with no rain but wet terrain. Undaunted, 5 veteran PAX rolled out of bed and into Baileywick Park at 5:45. Shovel Flag planted firmly at the parking lot, really short disclaimer and we were off to the upper soccer field at Baileywick Elementary with a brief stop at the rock pile to grab a companion for the morning’s events. Continue on to the soccer field with rocks overhead. Deposit rocks to be used later and circle up for:
Warm Up
SSH x20
GM x15
IW x20
Sir Fazio X11 each way (because YHC spaced out and cruised right by 10)
Mountain Climbers x20
The Thang
The Blender (maybe this already has a name, but the exercise list is way too long to confirm)
Four Cones spread into a rectangle on the soccer field. Short sides about 30 yds long, long sides 60ish. PAX split with 3 at first cone and 2 at opposite/third cone. One PAX from each starting point bear crawls the short length of the rectangle then runs the long length, ending up at the opposite cone. Remaining PAX perform exercises until “relieved” by runners. Then runners perform exercises while others bear crawl/run. Therefore half the PAX were always bear crawling/running the perimeter while the others performed exercised. If seen from above it should look like the contents of a blender.
There were Four Commands / buttons on The Blender:
Excerise (simple enough)
Stop (those bear crawling would stop at the corners where no one was exercising the YHC would call out new exercises for the next round)
Pulse (everyone runs to the center of the rectangle, performs 5 burpees OYO and then returns to their spot on perimeter and continues exercising)
Recover (this was the only rest once we started and was only called when we finished)
Exercises were as follows:
Cone 1 – Rock Squat Overhead Press – Cone 3 – Burpees (3 rounds of this)
Cone 1 – Rock Curl – Cone 3 – Merkins (Bear crawls replaced with bunny hops) (3 rounds of this)
Cone 1 – Rock Tricep Extension – Cone 3 – Jump Squats (Bunny hops replaced with lunges – felt great right after the jump squats) (3 rounds of this)
Pulse was called three times.
With everyone well blended all PAX lined up on one short side of rectangle with rock. Half PAX sprinted length of rectangle while remaining PAX performed exercise. 3 trips with exercises below:
Box Cutters – rocks held over chest
Freddie Mercuries – rocks held over chest
LBCs – rocks on chest
Return to rock pile with rocks over head then deposited.
Indian run to front of park and then back to shelter for:
Irkins x15 IC
LRSU x25 IC
Derkins x20 on down count
Dips x15 IC
MARY
Rosalita x20 IC
Homer to Marge x20 IC
American Hammer x50 IC
COT
Announcements: Crucible at normal time for Memorial Day.
F3 Dads has been moved to June 4th due to forecasted rain this weekend.
Prayer request: Prayers for two members of Dabo and Pygmy’s church. Once passed away this week and the other lost his father. Another friend of Pygmy who lost her father. Co-worker of Pink Slip who passed away at age 36.
YHC prayed us out with a specific prayer of strength and healing for those left behind by the loss of a loved one and for those precious souls that have been called home.
Honored to lead this great group of guys. Perfect way to start the weekend.
