18 Pax lined a dark path in the woods somewhere below North Hills. The sound of cars and trucks created an unnatural rumble high overhead. It was dark. Really dark. The men lifted rocks in cadence, focused on the task at hand. Determined to make themselves better. Stronger… AHHHHHHH!!! A DOG! There’s a wild dog…
“He was a silent fury who no torment could tame.”
– Jack London, White Fang
Shovel flag planted at park entrance, 18 men gathered deeper within. A solid crew, ready to work. One FNG. Disclaimer given. Follow me.
Jog to back parking lot w/ KD Kicks and Butt Kickers along the way, circle up.
Warm Up
10 Burpees OYO
SSH x20
Diamond Merkins x10
Imperial Walkers x20
Windmills x16
Jog down to the rock pile, grab a rock, Squat til all arrive
Rock Work
Triceps Extension x10
Rock Curls x20
Side-Straddle Rock-Hop x10 (rock overhead and jump feet in and out)
Rock Choppers x16 (8 each side)
Rock Parkers x16 (peter parkers with hands on rock) – Dog Attack!!
Ruh-Rohs (or Rock Rows) x20
Repeato
Return rocks and plank at the bottom of that hill over there.
Backwards run to first turn
Bear Crawl to the next turn
Jog the rest of the way to shelter, Plank with feet on a bench
Bench Work
Plank on bench then L/R Alternating Step-up x30
Double Ds (11s w/ Derkins and Dips)
Plank till all are done
Jog to baseball field and assume People Chair on backstop.
Field Work
People Chair on backstop
Bear Crawl to grass, sprint to fence, assume BTW, recover w/ Flutter Kicks x20
Sprint to dirt, Bear Crawl to backstop, People Chair, 5 count w/ arm distractions
Jog back to lower lot, circle up.
Mary
Dying Cockroach x20
Side Crunches x20 L/R (x10 each side)
Time is up
COT
Count-Off: Someone skipped a number or counted themselves twice. We had 18.
Name-o-Rama: Welcome FNG Private Eyes
Prayers: Peach Pit’s Dad. Lo-Pair in Chapel Hill.
Announcements: Lots of stuff this month…
- 4/7 – Blue Ridge Relay info session at Yard House. 7:30 pm until.
- 4/11 – F3 Mud Run NO WHIPLASH (OTHERS TBD).
- 4/18 – Convergence at Chavis Park 7:00 am followed by Flag Football benefiting Neighbor 2 Neighbor at 9:30 am. NO PULLEN, CATALYST, or WHIPLASH.
- 4/21 – Informational meeting for 10/17/15 F3 Triangle GORUCK Custom Challenge at Player’s Retreat from 7:00 – 9:00 pm
- 4/25 – F3 Dads at Fletcher 9:15 am meet up, 9:30 am workout. Boys and girls are welcome.
Moleskin:
During our rock work, some joggers came down the path with their dog off-lease. No big deal, because, who would be out this early. Not sure who got hit with the sneak attack down at that end, but apparently the dog was a bit out in front, and snuck up on the unsuspecting Pax. It was even better because we were down doing Rock Parkers. I don’t know if they were attacked, sniffed, or licked, but it was funny either way. Please elaborate in the comments. In any case, YHC had to call an audible, and move on the next exercise.
Azul lead us out. Strong.
I leave you with another London quote, which nicely describes how I feel after a great workout in the gloom:
“He was mastered by the sheer surging of life, the tidal wave of being, the perfect joy of each separate muscle, joint, and sinew in that it was everything that was not death, that it was aglow and rampant, expressing itself in movement, flying exultantly under the stars.”
― Jack London, The Call of the Wild
Always a blast to lead,
Thanks for having me,
Shaggy
