VSF planted for PAX of 23 at Crabtree in the dark. Having a plan and knowing what you are doing are not the same thing. Since we are not professionals of course YHC had neither going for him at 5:14am, so we took one of the simple GoRuck themes…..#keepmoving.
The Thang:
5:15 Group: Run on greenway past rockpile for 7 minutes, turnaround back to Rock Pile (Military Press x 15, Curls x 15, Tricep Press x 15). Run back to base and pick up the rest
Run all 5 stairwells and circle up at top
Warm Up: Good Morning x 15, Merkins x 15, SSH x 15…run down to next level
Pank-A-Rama (no recover between exercises): Mountain Climbers x 15, Peter Chilcutts x 15, Chilcutt Hold x 15, Low Plank Hold x 15, Plank Jacks x 15, High Plank Hold x 15, Sarkozy x 10, Putin x 10, Mountain Climbers x 10, Peter Chilcutts x 10, Chilcutt Hold x 10, Low Plank Hold x 10, Plank Jacks x 10, High Plank Hold x 10, Sarkozy x 10, Putin x 10…jog to long stretch of parking deck
Filthy McDeuce: Partner Up. Partner 1 runs to far wall and back. Partner 2 performs AMRAP exercises. Tag and repeat through the following exercises: Star Jumps, Carolina Dry Docks, Freddy Mercury, Swiss Merkins, Wide Arm Merkins, Diamond Merkins (not sure about this one but I’m sure we had 7 rotations since we were there for quite some time). PAX did burpees till everyone was done.
Run back to bottom floor
Jacob’s Ladder up stairwell with Burpees at top, ascending to 7
6″ Leg Hold while everyone wraps up & that is all #tougherthanitlooks
COT with ManRam leading us out in prayer
Naked Moleskin:
-Time HC for the 3rdF/2ndF event on Tuesday @ North Hills Club….deadline is today! T-claps to Fazio & Howard.
-Ridgewood Beer & Wine @ 5pm today
-No Arena tomorrow, new monthy format starting later this month on Friday afternoons. Check out details or contact Duff & Countrywide. This will help give PAX a better opportunity to interact with HP participants, also eliminates Duff’s excuse for not posting @F3Whiplash (shameless plug).
-T-claps to F3 Durham and F3 Chapel Hill, this is probably the biggest post count week for sure. Their growth has been exponential since this spring. I know this can be attributed to the efforts of many, but a special Aye! goes to to Adolphus for creating a vision and seeing it become a reality. #leadership
-T-claps to Dice for initiating the lineup of non-running workouts for those recovering from injury. They’ve had 6-8 PAX all three days this week so there’s a need for sure. Encourage others and perhaps invite FNGs anxious about running. Without his initiative we would have brothers staying at home or even worse, going to a gym. Non-running doesn’t mean easy, Vortex shared 45 minutes is a lot of time to do merkins. #starfish
-Prayers for Denali as he assesses his back condition today. Prayers for Cherry Berry’s friend still navigating life without his son, today marks 4 years. Prayers for the PAX, a notable item that makes F3 different is our culture of lifting each other up…especially when chips are down. If there’s something to talk through, the man to your left or right is a great place to start. #brotherhood
-Post count for the region through today is 495…..previous weekly record was 500 which will get shattered tomorrow. #snowball YHCs personal goal in January was to see 300. #pessimist
