“Been on the rails and big muddy. I’ve crossed the trails rocky and rutted. Been down the road a million miles, but I still got a long way to go.” – Railroad Earth
F3 never gets easier. The challenge only grows larger. If you stop getting better, you stop being good, and 11 PAX sought to get better in the heart of the City of Oaks. Here’s what went down:
WARM-UP
Run one lap around the capitol building and down to the front of the legislative building for the following:
- SSH x 30
- IW x 25
- GM x 20
- MC x 30
THE THANG
Partner up and run over to the lawn. There are three diagonal zigzagging sidewalks the cut across the lawn, so we threw in some exercises as we traversed them and voila, we had a workout.
- Partner wheelbarrow across the first sidewalk, switching halfway. 30 squats each at the end.
- Backwards run across the second sidewalk. 20 partner derkins each at the end.
- Spring across the third sidewalk. 10 burpees OYO at the end.
- Chilcutt hold until all PAX completed reps.
Find a bench.
- 11s with dips and air presses.
- Left-right step ups IC x 30
Rinse and repeat to get back where we started from, except plank-o-rama instead of chilcutt.
At this point, YHC planned to mosey over to the Social Services building where they have some railings that are well-suited for inverted rows, but they appear to be doing some construction/renovation work over there. Your tax dollars at work, F3 Raleigh.
AUDIBLE: Mosey to the bottom of the ramp between the museums. Same partners for…
- Partner A – run to the top, 10 star jumps, back to the bottom.
- Partner B – AMRAP LBCs.
Flapjack. Rinse and repeat x 3.
Mary
- Rosalita x 30
- Freddie Mercury x 20
- Box cutter x 20
- WW2 sit up x 20
All you got to the top of the ramp. 10 burpees OYO.
COT
MOLESKIN
Hey look! YHC didn’t sleep through/forget about signing up to Q this time. Batting 1.000 for 2016. #goals
Great hustle out of everyone this morning. Did y’all know Pepe and Duff are in shape? No surprise seeing them out front on the ramp runs.
If you haven’t been to this AO, you need to come check it out. GA has a lot to offer as far as options go, from parking decks to hills, benches, low walls, open fields, stairs and more. You’re pretty much guaranteed a full body workout, and no two workouts are likely to be the same. Not to mention, Yippie Kai Yay and Quagmire have assembled (pun) a solid list of Qs for the first quarter of 2015. T-claps gents.
ANNOUNCEMENTS
- Mud run – No idea who (if anyone) is Qing that, but it’s happening in April.
- BRR – ugh. Teams are forming and looking for people to join. Be careful. You just might get roped into begrudgingly accepting an invite to join one. Pepe claims “If you can do an F3 workout, you can do BRR.” I think we have plenty of lawyers in F3 Raleigh, so be on the lookout for an email from YHC sometime in mid-September regarding a potential misrepresentation.
- Sign up to Q True Grit…and other workouts like this one, too.
PRAYER REQUESTS
- Yoda knows a mother who lost her child, and I believe the funeral is today. Keep her and those affected by that tragedy in your thoughts.
- All unspoken prayer requests.
Honored to lead. Eat your spinach.
Popeye
