22 PAX gathered on a cool, windy March morning, 4 having done an EC run ahead of time.
Warmup
SSH, IW, Arm circles and reverse, Toy Soliders, Willie Mays Hays, Slow Merkins
The Thang:
Mosey to circle, form groups of 4 or 5. Rotate through the follow exercises with each team completing two laps.
- Timer: run around pond circle
- Pull ups/dead hang
- Burpees
- LBCs
Ricky Bobby around soccer field. We made two single file lines and this got a little hairy when the sidewalk narrowed. Nonetheless, we persisted and made it back to the pond.
Jacob’s ladder: At benches on the east side of the pond, 20 squats, bear crawl downhill to pond, 2 double merkin burpees, crawl bear back to benches. Repeato, decreasing squat count by 2 and increasing double merkin burpee count by 2. Stop when the count is down to 10 squats
Back to start for Mary:
50x Flutter Kicks led by Red October. This PAX is a flutter kick artist—he encourages the right form, lulls you into a regular cadence, and then, somewhere north of 30 reps, just kills you by slowing the pace way down, punishing you physically and mentally. Great work, RO!
Announcements: Please consider joining your F3 brothers supporting Speed for Need at the Tar Heel 10 Miler on April 21. More info here: https://www.motivrunning.com/tar-heel-10-miler/ NB: Don’t forget that you can use the discount code “F3Churham” to save on the entry fee!
COT:
I’m a little past my first F3 anniversary and feeling grateful for the experience in all 3 F’s. As we strive to be better fathers, husbands, relatives, friends, coworkers, etc, think of how you can make the community better. One way: share the F3 experience with others—headlock someone you know.
“With everything perfect, we do not ask how it came to be. Instead we rejoice in the present fact as though it came out of the ground by magic.”
— Friedrich Nietzsche
We too often focus on the final product and fail to appreciate the effort (and failures!) that it required. Life is the journey not the destination. Enjoy the moments along the way!