Shovel flag planted for the PAX of 41 in the 70 degree plus gloom at Fletcher Park. There was a lively and spirited bunch out this morning. Big crew for sure, but for some reason it didn’t feel like it today. Humidity & lots of running = dirt/mud all over you at the end….it was wonderful.

The Thang:

Warm up jog around basketball courts to the lower field, circle up

SSH x 15, Plank Jacks x 15, Good Mornings x 10, Merkins x 15, 15 Jump Ups OYO, Star Jumps x 15

Get into groups of 4 and jog to the end of the field

Usain in the Membrane

2 PAX on both end lines. Each PAX sprints 4 times tagging in and out, others AMRAP exercises while not running. Winning team calls next exercise….repeated again and again and again. This ran for 20+ minutes straight. (Merkins, SSH, Star Jumps, Diamonds, Burpees, Spiderman Merkins,  LBCs, Monkey Humpers, Freddy Mercury’s, maybe a couple of others)

Jog to end of the field and circle up

The 49er

7 Hand Release Burpees, 7 WW2 Sit Ups, 7 Knee Ups…..repeat 7 times OYO. Squat Jumps when done.

Move to base of Hamburger Hill

Set of 11s: Merkins and Monkey Humpers (crowd pleaser which ran us 2 min long, #cobains)

COT with prayer by Mr. Bigglesworth

Q.O.D.: “By respect for life we become religious in a way that is elementary, profound and alive.” -Albert Schweitzer

Naked Moleskin:

-T-claps to one huge crowd full of many newer faces to go with the regulars. Pantyhose applied the EH to FNG Own Goal which culminates a 2 year effort to get him in to the gloom, hope he comes back. Think we had at least 10 for the pre-run that was at an exceptionally brisk pace, all were ball before 6:40. F3Lexington’s Tinkle joined for the pre-run and main event, Aye! Noticed one PAX struggling through the 7s and another encouraging him through, forgot who it was helping until I was reminded Bobby Bucher was the one. #leadership All past and present Ball Bearings Site Q’s were there with Linda, Money Hose, King David, Chong Li and Red Card among the masses. BTW, great seeing KD out there….there’s some inspiration if you need it.

Summer Special tomorrow at 5:45am at Roanoke Park! The original Thursday F3 Raleigh workout which is HEAVY METAL returns this week, don’t miss this opportunity since you never know when the next one will be. If able and courageous go experience the brainchild of Money Hose which is hands down one of the 7 wonders in the F3 Nation annals.

-“Well go on down to Jackson; go ahead and wreck your health” F3 continues to venture east! King David and Wendell Gee will do their best Johnny & June as they head out to Jackson MS to plant the flag in a brand new state for F3 Nation this weekend. Safe passage there and back fellas. #starfish

-Praises for Flatline’s report after surgery last week, prayers for Western Stranger’s grandmother in declining health, prayers for Spin Class’ family coping with the loss of his brother, and those unspoken. Lots of 2.0s just arrived or arrival is expected soon, keep those M’s in mind like MFungo, MSerge, MTARP, MLeandro, MBobVila & MMunson

To be a leader you must first follow. Site Q’s if you have QIC spots to fill here are some great candidates who are new regulars on the scene : Bobby Bucher, Call Me Maybe, Soul Glo, Goldberg, JP Prewitt (again), Co-pay, Bigglesworth Lil’ Ryan just to name a few.