13 pax arrived as we added some TRUE BLUE to the Thin Blue Line.
F3 starts on time and ends on time men. 10 men arrived and good banter was shared. 3 men pulled up on the hour, aka LATE! COCO and two other slackers; YHC chose to delay the start and begin with 10 penalty burpees right out of the gate. Thanks Beaker for the suggestion.
There were no FNG’s so the pax of 13 were off to the lower soccer field for warm-up of SSH, mountain climbers, calf stretches, looow plank hold with 3 ct around, and good mornings.
Mosey to the rock circle with stop on the way for dips. Grab a good size rock for 25 ct each curls and tricep extensions. Planned to come back to these but time eluded us.
Head to parking lot – this is where the fun begins.
Double set of 11’s with stops at the [1] top of the hill, [2] down to park entrance, [3] return back up to hill top, and [4] bottom of hill parking lot.
[1] Top of the hill – 1 jump squat [2] park entrance – 10 burpees [3] back to top of hill – 1 jump lunge [each leg equals 1] [4] return to bottom of hill – 10 merkins. Repeat run till complete 10 jump squats, 1 burpee, 10 jump lunges, 1 merkins. Kitten crushed it lapping several pax. #TClaps. Time for KITTEN to Q and lead the “pride”. Once finished, ALAP supermans with dying cock roaches for rest then back to supermans ALAP. Get you some more of that Beaker. Strong work men. This was not an easy workout. There were no 10 second counts; only constant movement.
Mosey to the soccer field for Mary. J Lo’s, Crossover one leg lifts, Freddy Mercuries, and LBC’s [I think]
COT – Announcements – Prayers
- Bull City Run will be coming up in October. Floyd will be sending out the details for this 2 hour planned event scheduled from 7 – 9am in place of the Thicker Blue Line Saturday workout. Tweet @F3Raleigh since the mule is now in the Spring – good chance of picking up some pax.
- Get with Riggs to be added to the Triangle “Intel in the Gloom” F3 newsletter.
- Floyd and Riggs organizing F2 event to discuss Churham F3
- ???? looking for 3 members for his 12 man Tuna Run Relay October 23rd.
- Coco working on new Churham Challenge. Something like completing all 10 Churham workouts in a month. A bit dicey with the new FIA workout on Tuesdays. YHC suggests the tie breaker include outlying F3 workouts.
- Prayers concerns sent out to Lo Pair and Banjo’s cousin with liver cancer.
- Strong words from Riggs who took us out in prayer.
A bit cliché, but YHC is always grateful to lead guide and serve you men. Let us never forget that F3 is here to serve ALL men.
“I know of no great men except those who have rendered great service to the human race.” Voltaire
