After having some challenges to posting regularly to end 2018, YHC has had good rhythm in posting regularly in 2019. Rameses is a sentimental favorite AO and with MLP putting out the Rameses Everest Challenge for the PAX in 2019, YHC was excited to incorporate the PAX working towards this goal in the Q. The Everest Challenge is a microcosm of one of the main tenants of F3 and a great tool to help us improve (ambitious (yet achievable) goals, fitness, fulfillment, community) as well as a way to get more of the PAX to attend Rameses – It’s almost like MLP is a master marketer in real life.

Given the sub-freezing temps, YHC rolled up a little early to do some reconnaissance on the THWM to check for icy spots. YHC was unsurprisingly surprised to see a hearty group of 7 PAX doing EC hill climbs with weight. YHC was also pleasantly surprised to see Cosmo, Scapula and Bellhop make their Rameses debut (?). Inspiring stuff!

Warm-up

SSH (turned into seal claps, overhead claps, and smurf jacks) IC x 50

Arm Circles Forwards/small, big, backwards, small big) IC x 20

Hill Billies IC x 25

Mountain Climbers x 25

Slow Merkins IC x 10

Johnny Dramas IC x 100

The Thang

YHC’s niece – a tiny little 8 year old with a HUGE presence – recently starred in a Tom Petty Tribute performance at her local school. One of her leads was Learning to Fly and YHC wanted to work that theme into a work out. Somewhat similarly, with the recent celebration of MLK Jr. Day, one of his many quotes that resonates with YHC and seems consistent with F3 is:

“If you can’t fly, then run,

If you can’t run, then walk

If you can’t walk, then crawl,

but whatever you do,

you have to keep moving forward.

Martin Luther King, Jr.

We proceeded to the bottom of Tar Heel Warrior Mountain (avoided the few ice patches) and were set to make as many ascents as we could.

• The first ascent was with arms spread wide the entire way with SSH at the top
• The second ascent was with arms directly overhead with plank at the top
• The third ascent was a run with a low squat hold at the top
• The fourth ascent was travelling burpees to the first gate, followed by bear crawl to the top (pick up the six)
• The fifth ascent was an all you got sprint (there may have been more, but this is all YHC remembers!)

Mary

We had enough time for a little Mary – Heels to Heaven, Peter Parker Peters.

COT

Happy Birthday to Bellhop – was great to have you there at Rameses, and apologize for the unoriginality from the EC

Another plug for run ranger run – still time to join an F3 team led locally by Cortes

Here is a link to an article featuring Lo Pair and the inspiration he has provided me and others. Keep him and his family in your prayers.

Dean Wormer has started the #Ruckamileaday slack channel to encourage participation in the GoRuck Feb 2019 Rucking Challenge.