5 Year Anniversary Special
As always, it is an honor to get out and lead the group. Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool. It was one of the best decisions I made to say, sure let’s do it.
To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus. It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)
The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…
Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus. Be sure to check these off the list:
- Pick a Big Goal and get after it, don’t quit, fall down, and keep trying until the goal is accomplished. It can be fitness, health, marriage, work, etc. You can accomplish more then you thought is possible with this group of brothers behind you. Mine was to complete a marathon under 4 hours. It took me five marathons to make it happen, but each year I got faster and the goal was accomplished.
2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom. Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.
3. Find someone that you can get behind and support. Maybe it is helping them reach a goal or supporting challenges they are facing. You will find that you get so much more by helping someone reach their goal then achieving your own. Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.
4. Step up and Lead. If you haven’t led a site Q – Do it. Move on to leading a 2nd F or 3rd F. There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.
5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year). The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs
Now on to the workout….
Warm Up:
Quick mosey over to the grass parking lot for warm ups.
Good Mornings X 10
Jacked UP!
SSH X 50 IC
Seal Jacks X 40 IC
Smurf Jacks X 30 IC
Plank Jacks X 20 IC
Chilly Jacks X 10 IC
The Workout:
Play Ball (two rounds)
PeakWeek brought me out to Cletus for my first F3 workout. I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.
Here is how it went down…
Partner up. Each partner went in opposite directions from home plate jogging the infield baselines. When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins. After the merkins sprints to centerfield meeting up with your partner for 10 brokeback merkins each and continue back to home plate. Everyone completed two rounds and held people’s chair until all were finished.
Next up….
Wall of Pain- concession stand
Australian Mountain Climbers X 20 IC
Recover with 10 squats holding wall IC
Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC
Recover with 10 squats holding wall IC
Balls to the wall X 20 IC
Recover with 10 squats holding wall
Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.
Finally the PeakWeek special…
One round of suicides on each line followed by partner frog jumps. Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.
To drive home the pain of the Frog Jumps we did two rounds.
People’s chair until everyone is finished.
Mary:
- 5ive inch leg hold X 5 IC
- 15 Inch leg hold X 5 IC
- Americana Hammer X 15 IC
- Freddie Mercury X 15 IC
- Boat Canoe X 15 IC
Announcements:
Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker. Yogurt will help you get faster – Give it a try!!
I shared 5 F3 Southwake recommendations above.
T-Claps (Recognition):
I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group. Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner. Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!
Prayer:
CrabLegs and all those who have and are serving!
2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!
