VSF planted for PAX of 18 with a strong representation in the EC crew. Perfect clear skies out at #NCMA for a cool but comfortable morning. PAX stayed tight as we moved in the dark and into light, sunrise over the tree line was particularly nice this Saturday……the set synched up with the sun’s ascent perfectly.
The Thang:
Painting the Lines with Merkins a the base of each space around the parking lot perimeter (run length back and forth at mid-point & when finished)
The Beast (Parking Lot): Merkins, Dying Cockroach, Jumping Squats, CDD, Knee Ups & Burpees (Line up when done)
Walking the Plank L & R x 25 each, Plank-A-Rama (Shoulder Tap, Nipplers, Low Plank Hold, Decliners)
4-5 man Indian Run to back parking lot, partner up at picnic tables
Partner 1 (AMRAP 5 Dips, 5 Derkins, 5 Box Jumps), Partner 2 runs to shed & back. Tag & rotate for 15-20 min…..move to back field
People’s Chair/Balls to the Wall w/ sprint medley….move to wall
Set of 11s with Irkins & Derkins….move to hill
Esau’s Ladder …. start with 2 Hand-Release Merkins & add 2 on each trip up or back (ran for 15+ minutes straight)
Mary in the Ellipse (American Hammers x 25, Slow Count LBCs x 30)
COT
Naked Moleskin:
-Big time representation from the Cary/Apex crowd, think we had 15 for EC….pretty sure that’s a high for a 90 minute session not part of Mud Run training. #respect category was well represented, welcome Yo Adrian from F3Gastonia….with his officiating schedule I think we’ll see a decent amount of him during basketball season. Postfontaine, where are you?
–Feb 15th – Haven House 4:30-7:00 : Need helping hands and cash donations, see Franzia & MacGruber. F3 Carpex having a party that night as well, Burt’s still deliberating on which tank top to wear.
-Feb 16th – The Arena Workout & Holiday Social, 2:30-4:00. Workout followed by refreshments.
-Feb 19th – Holiday Party at Little City Brewing Company, 6:30-9:00 Pantyhose is the event Q, sign up sheet is here :: F3 Christmas Party Invite- New
-YHC & Johnny Utah started Whiplash 9/14/2014 as an early morning alternative on Saturday’s at the most scenic AO in Raleigh. When JU moved west Vector Victor stepped in as co-Q, well we’ve had quite a while so a change is due…….starting next month we’ll have new site Qs so this set was my last as site Q of Whiplash. Great location and a fantastic core group of followers, if you haven’t Q’d this AO you are missing out as the Saturday mornings out there are excellent.
-Encourage a newer PAX member to Q a workout, this time of year we have lots of openings.
-Prayers for ManCrush’s family as well as Chinese Downhill’s
