Hey Nineteen! PAX chose to get some miles on Friday this week. Humid again but a little more mild than the past couple of days. We’re within 4 months of BRR, couple that with warmer weather and the runners are out in form. VSF planted.
The Thang:
Warm Up: SSH x 10, Imperial Walkers x 10, Good Mornings x 10
Run Lassiter Mill to St Albans, right on Wake Forest. At the Courtyard Hotel conduct hill repeats until all PAX arrive, 2 rotations as a group.
Set of 11s: Hand Release Merkins & Knee Ups (CLT Metro version)
Run to Six Forks & turn right, once you reach Lassiter Mill turn around to the 440 bridge. Group then runs back to base
Cool Down: SSH x 10, Imperial Walkers x 10, Good Mornings x 10, Plank Jacks x 15, 6″ Leg Hold 10 Count Circle
COT
Naked Moleskin:
-Big crew but we stayed together (pretty well). T-claps to Chippendale, Pepe, Swingline, Red Card and JP Prewitt for setting the pace up front. JP Prewitt has been called out to Q in the next month, might want to start training for that one. Wendell Gee made it to a 5:30 workout, also loves the #redpill reference. RedCard is already looking towards June, potentially signing up for an online Twitter course….I said potentially. Great seeing Kanye pay another visit south, good man. Invisible shirts a plenty, total miles hit 5.75 Aye!
-Pepe and Fava Bean are headed to Fayetteville in the morning with shovel flag in tow, HC to join them. Pepe really wants more PAX to make the trek, for the record that has nothing to do with FB….I repeat nothing to do him. It’s only an hour away, step up!
–Q School is Sunday at 3:30pm, Carroll Middle School. Content covers the history of F3 Nation, F3 Raleigh, all 3F’s and some cadence practice (Burt you are always welcome). Come join, bring a friend. We’ll be done by 5. YHC & Chong Li are the facilitators.
–May 17th 2nd & 3rd F Opportunity at Healing Transitions (5-7:30 or so). We’ll be serving dinner and then hearing speaker. 50 PAX are already HC’d, the more the better. T-claps to Denali for having the vision and setting it up.
–May 21st : F3 Dads at Fletcher Park, 9:30am – 10:15 or so. Bring your 2.0s (girls and boys)
–May 22nd: Battle of the Bags supporting Haven House at Trophy Brewing Company, still need to fill a couple of teams. See MacGruber.
