No PreRun this am. All of the BRR runners are kicking taper mode. 11 PAX at the SF. No FNGs. No Disclaimer. It’s an all business kind of day at the Fletch. Lets roll.
Warm Up:
- Run up to the upper parking lot (nothing new here)
- SSH x20, Merkins x10, Imperial Walkers x15
- Grab Curb – Quickfeet x21, Mini jump ups x21 (oyo)
The Thang
- Run to the base of Hamburger Hill. Time for the Black Jack : 1 merkin at the base, run up, 20 LBC’s at the top (21), run back down. Repeato 2:19, 3:18 and so on, and so on to 20 merkins and 1 LBC’s
- For those that finish first. AMRAP 5 burpees, 10 Sumo Squats, 10 LBC’s
- Circle up. Time for the Gunny Hartman (“Drill Instructor” in the F3 exercise-I-con). If the Q calls “on your feet,” Pax stand. “on your six,” PAX hit the dirt into a six-inch leg hold. Q can call out various angles or simply hold the pose. “On your face,” PAX go to high plank. Q can call “Down/Up” as he wishes.
- From “on your Six” Boxcuttersx15
- Bear crawl down the hill
- Circle up for Gunny Hartman pt Deux.
- Bear Crawl up hill
- To the stone circle: 10 Irkins, 10 dips, 10 Derkins, run up to Lamp’s lamp and back, 10 Irkins, 10 dips, 10 Derkins. (repeato)
- Run to the tennis courst
Mary
- Crunchy Frog x15, Freddie Mercuries x15, American Hammers x20
COT
- 9/11 stair Climb Sunday. Carter Finley Stadium. Meet at gate 4 around 6:30am. Climbing Starts around 7. Bring Rucks, yourselves, and an honorable spirit.
- Prayers for all of the BRR runners this weekend. Largest Raleigh delegation ever at this event. “It will be fun.”
- This weeks 5 Points triple runs through BB, the Judge, and Fight Club. The same next week with a special presentation given at McDowell’s. Don’t miss. Ascribe to greatness.
- Prayers for YHC’s niece, who stayed overnight at Wake Med. Doing better today, but there are several more tests set for the coming days.
- Galatians 4:6-7 “Because you are His sons, God sent the Spirit of his Son into our hearts, the Spirit who calls out, “Abba Father.” So you are no longer a slave, but God’s child; and since you are his child, God has made you also an heir.” In short, live your life with the understanding that you are no longer a slave. Accept the wonderful blessings that you have been granted.
- Polaroid took us out
NMM
- Tried some new sets this morning. Good fun. Had to change the “Drill instructor” to the “Gunny Hartman.” R Lee Ermey gives one of the best film portrayals of a Drill Sargent that YHC has ever seen in Full Metal Jacket. Very instructive…sort of.
- Thank Goodness the BRR is almost here and over. Red Card’s mustache needs its own name and zipcode. Magnum PI even blushes at the site of it.
- 2 years in the gloom today. Extremely grateful to have discovered F3. I’m definitely a changed man. If memory serves me correctly Munson, Dieter, and Money Hose were also there on that first day. I’m still not sure what the heck a Bobby Petrino is. While I’m on the subject: “Mr Hand?” really? How did that happen Wendell Gee? Oh Well…Mr Hand it is.
- Hand, Out! Aye!!
