It was a crisp clear morning at North Cary park as I arrived with 1 min. to spare for my first Q at Danger Zone. I could tell as soon as I got out of the car that Bert was back as I heard his banter across the parking lot and had a heck of a time getting him to stop talking so we could start our work out. He was particularly impressed with my spandex running pants especially as they looked from behind. We finally got him to slow down enough to run to the bottom of the parking lot to begin our warm up but there is no stopping his endless words of wisdom, or whatever they are.
Warm Up
- SSH x 20
- Imperial Walkers X 20
- Std. Mericans X 20
- I could not call out the next exercise because I was laughing so hard at Burt’s comments about my Butt.
The Thang
Run to the bottom of the park to the bridge. This proved to be a slight challenge as Bert kept asking me “Fluoride, why are we going to the bottom of the hill?” Of course my reply upon each question was “because the Q says so.” Any way we did finally get to the bottom, and Bert made it.
- Bear crawl across the bridge.
- AMRAP LBCs on the other side
- Crab Crawl back
- AMRAP Hammers until everyone finishes.
Ran to the cascade of steps
- bunny hop up the entire flight
- Stopped at wall near the top for:
- Irkins X 20
- Derkins X 20
Ran back to the base of the parking lot for the main event:
Partner up for a set of 11s
- Burpees at the top of the parking lot 1-10
- Partner merikans at the bottom of the lot 10-1
- Partners running in separate directions around the pickle.
- Various plank exercises until the group finishes
Mary
Circle up for:
- Low Slow Flutter X 20
- Homer to Marge X 20
- American Hammers X 30
COT
Count a Rama 18 Pax and Name a Rama 18 Pax
Announcements:
The Mule starts at 6:00 AM in Pullen Park on March 4th.
New workout at Marla Dorrel Park,” Flirtin’ with Disaster” starts this Tuesday the 21st. No FOD on the 21st, so come out and support this new AO.
Prayers for neighbors, and friends struggling with and recovering from cancer. YHC took us out in prayer.
As always it was a pure pleasure an perfect delight to lead these fine men this morning.
We missed CK this morning, he would have been proud of us. We did exactly 2 miles of running according to my GPS so I guess this qualifies as a legit. workout.
I will end my treatise with a quote from My Boy blue at Ball Bearings this week. The stresses in your life can only make your stronger if you deal with them properly. So if you continue to push harder every time you come out to F3 you will only get stronger in mind and body.
Fluoride out
