Had a great time Saturday completing a 12-mile GoRuck Star Course through downtown Raleigh with 10 other PAX. T claps to Knope, Scapula, Castaway, Yunus, Cortes, Crash Cart, Max Power, Rambler, Quicken, and Spit Bucket! Figured it would be a good idea not to rest on the laurels too much so was eager to post Monday. Grabbing the open slot on the Q sheet ensured that would happen.
Spud got in an EC run and Count did some EC Count stuff, then the 9 of us gathered for the ME.
Basic warm up to include lap around the parking lot, grab blocks and partner up (YHC went solo). Tackled a couple of Doras to the strains of a playlist alternating between legendary trance DJ Paul Oakenfold and old hard rock standbys AC/DC: Ready Steady Go, You Shook Me All Night Long, Faster Kill Pussycat, Hells Bells, Dread Rock, Thunderstruck, Starry Eyed Surprise, Back in Black, Zoo York.
Dora # 1 – partners take turns running to pull up bars, 5 pullups
As partner set complete:
100 cardio burpees (mod up to standard burpee if desired)
200 single arm rows, alternating every 10 or so (mod to regular rows if desired)
300 chest press
Dora #2 – lunge walk 20 paces, bear crawl back
100 swings (mod to weighted homer to Marge if desired)
200 weighted squats (mod to unweighted. if desired)
300 block overhead flutter kicks (1,1, 2,2, 3,3 etc.)
Former wrestlers Count Chocula and Spud showed their mettle and finished all reps in allotted time, think they may have been the only ones. (Swamp and Hutz maybe?) Hope everyone got their money's worth!
COT
Prayers for Count's cousin Jessica who passed away at 45. Prayers for my dad who underwent back surgery this morning. All went well there!
YHC belatedly posted to the channel about the Cloudbuster Tough coming up March 3-4. Homegrown, 12-hour rucking challenge to benefit the Fitch Family Comprehensive Pediatric Rehabilitation Program. Really encourage any PAX to support this worthy cause by training hard and tackling a difficult challenge as a team. A truly great feeling. Happy to talk to anyone interested, or reach out to Beano or Scapula. Lots more info on Slack.
MOLESKIN
I needed this today for lots of reasons. As always, the PAX of F3 were there to offer the fellowship that can only come from shared suffering! I'm grateful to each and every guy who showed up today, and grateful for this crazy thing of ours. Aye!