A half dozen for the pre-run and a full dozen for the main event showed up at Koka Booth Monday morning to start their week off right. YHC was accused of “being mean” multiple times during the workout, but then was also told it was my “best Q of the day.” Not sure which, if either, of those is true, or maybe both. I’m confused but maybe this will clear things up…
Warm-Up
Jog to parking lot across from AO and circle up for:
- 20 SSH, IC
- 15 Windmills, IC
- 15 Imperial Walkers, IC
- 15 Mountain Climbers, IC
- 20 Merkins
Thang 1
- 3-man Indian Run to HCL parking lot
- 15 Death Squats, IC
Thang 2
- Cross Ederlee to the bottom of the hill in Regency
- Out-and-back up the hills on Richilieu and Ave of the Estates, stopping at each turn around and at the bottom for 5 burpees
- Repeato out-and-backs with 10 Hand-release Merkins
- 20 Frog Jumps
- Repeato out-and-backs with 15 Squat jumps
- Repeato out-and-backs with 20 LBCs , stopping near the top of Ave or the Estates
- 15 Plank jacks, IC
Thang 3
- Backwards run back to Ederlee
- 3-man Indian Run back to flag
Mary
- 20 Freddy Mercs, IC
- 15 Box cutters, IC
- 20 LBCs, IC
Announcements
- The Mule this Saturday (3/9) – See F3 Raleigh Twitter for more details and sign-up sheet
- Scheduled Maynard this Wednesday (3/6)
- We had a more detailed than expected discussion about the weather forecast for Wednesday morning but all I really wanted to say was that it’s going to be kind of cold
Prayers/Praises
- F3 South Wake brother Crab Legs, and all those running for/with him this weekend at Wrightsville
- Joe Smith and his M for the imminent arrival of their 2.1
- Learned afterwards that Term Paper found out en route to the workout that his daughter had a seizure at the airport. Prayers for her and the family
Thanks to Grease Monkey for taking us out in his usual strong fashion