The Forge. What can YHC say that hasn’t been said numerous times before to describe F3’s crown jewel. The cradle of champions, Raleigh’s best AO, Where winners come to play, etc. etc. the list goes on. The waiting list to lead this workout extends into June!? I think that speaks volumes about what kind of respect this site pulls.

EC:

  • Run over to the stone circle and once up and down the stairs

Run over to the pond steps for…

  • Quick Feet x 10 IC
  • Murcan x 10 IC
  • Quick Feet x 10 IC
  • Turn 90 deg. Offset Murcan (Right hand and Foot) on step x 10 IC
  • Quick Feet x 10 IC
  • Turn 90 deg. Durcans x 10 IC
  • Quick Feet x 10 IC
  • Turn 90 deg. Offset Murcan (Left hand and Foot) on step x 10 IC
  • Run over to the double bridge and bear crawl across both then lunge walk back across both

Run to the shelter by the carousel for…

  • Prisoner Squats x 10 IC
  • Hands on table box jumps x 10 OYO
  • Prisoner Squats x 15 IC
  • Hands on table box jumps x 15 OYO
  • Run back to start to round up the regulars

The Warm Up: Note Disclaimer was given

  • SSH x 20 IC
  • GM x 10 IC
  • WM x 10 IC
  • IW x 10 IC
  • KDK x 10 IC

Run over to the NCSU Parking Deck with various stops for

  • Murcans x 10 IC
  • Prisoner Squats x 10 IC
  • Low Plank Hold 10 count all around

At the parking deck assign a start and finish point for…

  • Wind Sprints x 10 all Pax take a turn shouting go. <—Some delayed reactions from when the feet start pedaling and the mouth starts engaging from some of these jokers. #hardtosprintandlaugh

Finish up at the stairwell for…

  • Stairway to 11’s – 1 Burpee at the top 10 Star jumps at the bottom. YHC got to 5 Burpees and 6 Star jumps before we had to call it for time. #resultsmayvary

Plank it out till all Pax finish the set they are on. Indian Run back to the start point with Yukon setting the pace. Officially named the “Yukon Sled” from here on out. Stops were made for

  • AH x 30 IC
  • LBCs x 30 IC

Back at the start we observed that the Shovel Flag had succumbed to the high winds.

  • Penalty Burpees x 5 IC OYO

Mary:

  • Hello Dolly x 10 IC

Countrywide was literally flying up the steps today each round and even lapped YHC. Made me question what I’ve been doing with my life up to this point. Strong work man. You sir are a BAD @$$

.

COT:

Announcements:

Sign up for the Mule going live this week so sign up

Support crew is needed. Please sign up if you can help out.

Prayer Concerns:

None spoken

BOM:

YHC lead us in prayer

NMS:

Rain sucks but at least once you’re wet you can get over it and get down to it. The gloom lived up to it’s name today but honestly it can and has been worse. Kudos to all those who posted today at all the AO’s.

As always an honor to lead.

 

Related