YHC made the solo sled run down shebumdee(ENC for 70) in the pre-dawn gloom this morning for what would be the last launch installment for F3 Goldsboro. We’ll be back in a few weeks for Q school, but until then the pax will be starfishing their way through the 3 Fs. The group is relatively small, but committed as hell. Ramses, Slide, & Round-a-bout have stepped up to keep this thing humming along and growing.
After several weeks of showing the pax what opportunities are available at the great site they have, it was time to co-Q with one of the locals. Round-a-bout was their Huckleberry, and this is what ensued:
Yog around the fountain and circle up near the train.
Warmup COP
-Side Straddle Hop x 20
-Mountain Climber x 20
-Sir Taurus Saggitarius Nigel Fazio Arm circles x 10 ED
-Good Morning x 10
-1 mile Indian Run
-Set of 11s ‘tween the #oaks
Merkins
Air Squats
-Dora 123s. Partner 1 stays and does AMRAP exercise. Partner 2 runs up Park Ave, around fountain circle, & back.
100 Merkins
200 Monkey Humpers
300 LBCs
-Leg Ladder
Quick Feet x 10
Squat Jump x 10
QF x 15
SJ x 15
QF x 20
SJ x 20
-Tennis Court Plank Walk
-Partner Suicides. Partner 1 sprints width of court 1 & back, court 2 & back, court 3 & back. Partner 2 does People’s Chair. Repeato with Partner 2 doing Balls to the Wall.
-Mary
LBC
Dying Cockroach
Hello Dolly
Rosalita
HAND
Fin
NM
I’ve been involved with F3 now for almost 4 years. I can say without hyperbole that it has changed my life. Am I in perfect shape now? No. Am I a perfect husband or father? No. Am I a perfect friend or brother? No. However, I have an incredible group of men in my community who constantly support me & remind me that it’s ok. I want to be a better husband & father, friend & brother, and I could still stand to drop a few lbs. These men of F3 remind me that it’s ok, and they push me to be a better man. Period.
Having grown up in Goldsboro, it holds a special place in my heart. Over the past couple of years, I’ve thought multiple times about how good F3 would be for a lot of men in the Wayne County area. A couple of months ago, with the help of some other area PAX, we moved forward with it. It’s been incredibly rewarding to see the lightbulb go off with the Goldsboro guys. The fitness aspect is an obvious catalyst. But the glue that got them stuck to F3 was the fellowship. I can’t really express how much fun it’s been to make the drive down to my hometown and show these guys what this F3 thing is all about.
Oh, and starting this coming week, a Tuesday morning workout will be added to their lineup. EH guys and post!
See You In The Gloom
Deliverance
