The site Q’s were absent so YHC planted the stinkiest “BO” F3 flag to announce the start. A bit quiet with Burt in absentia and Rip fartsacking after …… It was a great morning, nice and cool, perfect for the Ma Bell gun show and the beginning of the Memorial day weekend. In this honor, YHC decided to start it off right with a celebration of “A View to a Kill” release 40 years ago today. Our motto for the morning as Max Zorin quoted: “More. More power. More. Do it!”.
WARMUP: “The View” Indian Run via Norwell / Cary Pkwy to trail entrance
- 8 pt Man Maker – 10 ct
- Bear crawl / Crab walk to top of stairs
- Jog stairs to creek overlook
- SSH 20ct
- Mountain Climber 20ct
- 2 man leg lift OYO 25ct – YHC discovered that this is not a fan [aka Saban] favorite.
- Sir Fazio 20ct front / back
- Some heavier warm-up
- AYG up hill to intersection – LBC 10ct
- Return down to overlook: Plank Twist 10ct each side
- AYG up hill to intersection: Dying cockroach 20ct
- Return down to overlook: Broken 6″ Leg Hold / Single Leg Crunch 20ct
- AYG up hill to intersection: CDD 20ct
- Jog up to and then around grassy hill. Lunge walk up second hill with knee touching ground then continue jog to cross roads.
THANG: “The KILL” – AYG run from the grassy hill crossroad to the top crossroad. AYG means ALL YOU GOT – #Tclaps to Callahan, Billy and RIO. They got it.
- Top: 5ct each: Diamond Merkin + Knee Tuck Jump + LBC
- Bottom: 10ct each: Wide Grip Merkin + Star Jump + LBC
- Top: 15ct each: Merkin + Jump Squat + LBC
- Bottom: 20ct each: CDD + Chuck Norris Kicks + LBC
- Top: 15ct each: Merkin + Jump Squat + LBC
- Bottom: 10ct each: Wide Grip + Star Jump + LBC
- Top: 5ct each: Diamond Merkin + Knee Tuck Jump + LBC
- Return to bottom and low squat hold.
- Crab walk / Bear crawl to top alternating every 10 steps
Jog to circle for Mary:
- Rosalita 20ct; Rio – [Time for RIO to step up to the plate and Q; but he needs a lot of cadence counting practice]
- Russian Hammers 20ct – Cheesesteak
- Boat Canoe: 15 ct; Rio
COT:
- Announcements:
- Memorial Day workouts are Zero Hour and Catalyst 6:30 to 7:30 am with Coffeeteria afterwards.
- Callahan aka Calla HATE is celebrating his one year anniversary with a Q this Tues at Field of Dreams and then on Saturday at Pullen. He promises to introduce some new hate.
- Join the men of Cary for Barley Pops at “Pharmacy Bottle & Beverage” at 120 E. CHATHAM ST. CARY NC 27511 the last Thursday of the month at 6:30. Riptide will be reaching out with more information.
- The Healing Place Golf Tournament. (see Country Wide or Duff) 6/15/15 – $100 per PAX
- F3 Wilson LEAP, June 6th. Get names to Chong Li – Sign up link: http://f3nation.com/leap/wilson/
- Time for some men to take their VQ. You know who you are.
- Prayer Concerns: Ma Bell’s friend’s daughter, Saban’s buddy in Texas that lost their 5 year old daughter, and YHC’s father-in-law at hospital with Pneumonia and heart problems, and lastly CK and his bumb knee
- YHC lead us out in prayer.
NAKED MOLESKIN:
8 PAX enjoyed the pre Memorial Day Danger Zone, adding “MORE POWER”. Welcome CHEESE STEAK back into the F3 fold. It was nice to see some new inspiration this am with a couple of men truly demanding more from each of the hills… #tclaps to Billy, Callahan, and Rio for the extra push. Not a ton of mumble chatter; likely there was the expectation that Burt would be leading us on – NOT.
We covered a lot of hills today and the PAX stood strong. Some grumbling but everyone pushed through. Thanks men for the opportunity to serve.
LEXICON:
- Plank Twist: Plank, pull right knee towards chest and then push it left towards should, alternate legs each time.
- Broken 6″ Leg Hold / Single Leg Crunch: in 6″ leg hold position, pull right leg up to chest # times while left is in 6″ position. Flapjack.
