It has been almost a year since YHC posted at the Crick, and it’s a damn shame. On Sunday, this site celebrates 2 years as an F3Raleigh AO, and has enjoyed much growth over the last 24 months.

Jog up to the CVS parking lot.
10 burpees OYO
20 “twerks” IC
10 burpees OYO
20 imperial walkers
20 nipplers

The Thang:

Brisk mosey to BC Elementary sidewalk where the planter pots are.
Traveling burpees for ~100 yards

Mosey to rock pile and grab a stationary rock.

Modified Jack Webbs-
#1 : 1 lunge, 3 curls to 10. Mixed in 100 yard sprints every three rounds.
#2 : 1 WWII, 3 rock-bc’s to 10. Mixed in 100 yard sprints every three rounds.

Partner work-
P1 holds BTW while P2 runs the outermost parking lot loop. Flapjack and repeat x3


On paper, this doesn’t seem like it sucks; but it did. Great work by 10 PAX who are regulars at The Crick, Juggernaut, Kick Starter and Quick Hatch! It was an honor to be leading the group this morning, and YHC promises to return more frequently.

Prayers were lifted up for 3 Doors Down’s co-worker who is having a 2.0 via c section today. Also, those PAX who are injured and all prayer requests unspoken.

Congratulations to Dial Tone on his recent engagement!