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
- Good Morning – IC
- Runner’s Stretch
- Merkins – OMD
- SSH – IC
- Imperial Walker – IC
- Sir Fazio Arm Circles – IC
- Reverse Sir Fazio Arm Circles – 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.