5k for Hares this AM

The rain stopped, the temperature stayed warm-ish, and the wind died down for 6 pax to run some 11s, Hills, and a tour of downtown Apex.

3 for EC (2 for ECP and 1 for EC) - YHC, Hanson, and Yogi

0530 - Yogi gave a disclaimer schooled us on the mission and 5 core principles of F3

The mission of F3 is to plant grow and serve small workout groups for the invigoration of male community leadership.

F3 Workouts…

are free of charge
are open to all men
are held outdoors, rain or shine, heat or cold
are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

Warm-Up

Made our way over to the pool in down Apex and circled up in the parking lot.

Continued on to Thales and circled up:15 SSH, IC

Thang 1 - 11s and Hills and Quick Feet

Ran over to the back parking lot of the Apex Baptist Church and complete a grueling 11s of Burpees at the bottom and Squat Jumps at the top of the lot.
To make sure our legs stayed fresh we did a 25 count quick feet and then off to the next Thang

Thang 2 - Grab your Partner - Round and Round

Partner 1 - Run the Pickle
Partner 2 - Mountain Climbers (2:1)
Sub out and Partner 1 does Mountain Climbers and #2 Ran the Pickle - 100 Mountain Climbers Total
One more Dora - Partner 1 ran the Pickle and Partner 2 did jump lunges - Sub out and do one quick round.
Watch says 0508 - reminds myself this AO ends at 0515 and not 0530.

Thang 3

Run back the way we came so Honeycomb can get his jacket and we make it back to the COT at 0515
3.1 Miles Total this morning - thanks for a good workout and pushing me in my second Q.

Announcements

Mule - March 9th - Sign Up - Raleigh F3 Twitter has the Details

Prayers/Praises

Praises/Prayers:

Parker’s coworker, coworker’s m, and coworker’s 2.0s - to bring healing and stability in the situation that is happening.

F3 Pax - Revere and his family - battling some chronic illness and we are definitely missing him in the gloom.

YHC took us out.