Clouds were moving in over Action Park.  As the starry sky gave way to the advancing veil, the faithful saw the slumber still lingering in their heads surrender to the pain that was coming.  Only two entered the gloom, but they would not be denied the opportunity.  Thankfully, it only takes two PAX to make a workout “official” so we were good to go.  And so it began.


We took a quick jog around the tennis courts and warmed up with Side Straddle Hops x 25, Imperial Walkers x 25, Mountain Climbers x 20, and Sir Fazio Arm Circles x 10 each way.

We journeyed down to the lower field and found the infield was a pit of mud so we ran some sprints in the outfield and headed back up the hill.

We stopped at the Wall for Wall Walkouts (this we are going to work on), and People’s Chair.  We did three sets including 4 WW + 60 PC, 4 WW + 40 PC, and 4 WW + Single leg PC @ 20 each leg.

The low wall just steps away brought us to Alternating Step Ups x 20 and Dips x 15.  Rinse, Wash, and Repeat.

We continued up the hill to the steep bank for a Bear Crawl up and back and then 1/2 up for a Stop Watch with 5 merkins at 12, 3, 6, 9, 12.

We stepped over to the grass for Mary.  Crunches x 50, Merkins x 15, Chillcut x 30, Putin x 15, Sarkozy x 15, Bridge x 60, Hello Dolly x 50, High Plank x 20, Flutter Kick x 50 and Windshield Washers x 25

We ended with a short COT.


Solid showing by Vaseline, who continues to struggle with shin splints.  YHC cut out some running planned to help avoid aggravating his injury.  Southern Wake County needs F3, we just need to help them find it.  Prayers were offered for wives of F3 PAX who are recuperating for surgery, and our brother Dufresne.