YHC hit the fartsack last night with an irritated eye.  I hoped that a good 5 hour nights sleep would cure this.  YHC woke a little early for Extra credit (4am) and right eye pain was killing me.  A quick trip to Harris Teeter to waste some money on eye drops that did nothing.  Well… I figured I was going to be in eye pain anyway – so why not take my mind off it with some total body pain.  I said screw it – lets post.

This morning, I was celebrating 4 years of F3.  It took about 18 months of emotional headlocking for Chase (Gnard Dogg) to convince me to try my first workout at Womble Park.  I will never forget this workout – Key West was my Q and I think Peak Week, Blue Hen, Moby, New Mexico and Howard were all there to name me.  I did not think I would make it through without quitting.  I remember doing a jacobs ladder with burpees in the baseball outfield.  This morning, I wanted to celebrate with one of my best memories of a hard ass workout.  The Bearway to heaven.

About 7-8 gathered for EC to hear me bitch about my eye.  None of that matters as 5:15a hit and we were off.  We did about 2 miles with many doing a little more as they circled back to get the 6 (YHC).  We had 187 and Skid Mark even join us AFTER their Murph (BEAST)

PAX:

Emeril, Deadbolt, Patch, Kid Cracker, Peak Week, Brony, R22, Peeping Tom, The Dawgpound, Mookie, 187, Butterfinger, M4L, Flannigan, Slide Rule, Foghorn, Skidmark, Pablo, Luck Charms, New Mexico, Yogi, Yogurt, Doc, Hasselhoff, Nemo, Cowboy, Beach, 8Bit, Lip Stick, Banana Seat, Da Business, Forceps, The Natural, Roger Roger, Noah’s Ark, Gump, Double D, LED, Fed Ex, POTS, PSI, Vespa, Red Pill

Warm Up:

Grab the official Southwake Shovel Flag (T Claps to Howard for making it and entrusting me with it) and head to the large field to circle up for warm ups.  We had WAAAAY more pax than I anticipated.  Someone ran by me an said – “were you planning on 40” – I remember thinking – I am barely hear and can barely see out of my right eye 🙂

Anyway – we circled up

• SSH x 20
• Good Mornings x 15
• Standard Merkins x 20
• Imperial + Hill Billy (10 each = 20)
• 5 Burpee OYO
• Fazio Arm Circles 10F 10R
• Recover on the jog to the shelter by the soccer fields and bathrooms

The Workout:

THANG 1:  Pass the Pill

• Count of by 2s to divide the pax into two groups
• Indian Runs (clockwise and counter clockwise) around soccer field with back pax carrying a 25 pound weight as he runs to the front
• Pax then carefully passes the weight to the back – man by man – repeat while indian running
• We had 20+ in each group so it took nearly 1.75 laps to get it done.
• Head to Hunt center field for next

THANG 2:  Bearway to Heaven

• 40 pax in a line along the side line of soccer field
• 7 cones set up about 20 feet apart
• Bear crawl to 1st cone – 7 burpees – run back
• Bear crawl to 2nd cone – 6 burpees – run back
• Bear crawl to 3rd cone – 5 burpees – run back
• Bear crawl to 4th cone – 4 burpees – run back
• Bear crawl to 5th cone – 3 burpees – run back
• Bear crawl to 6th cone – 2 burpees – run back
• Bear crawl to 7th cone – 1 burpee – run back
• Thanks to the pax for picking the 6 (me) up

Recover on the jog back to the flag for mary / COT

Mary:

• LBC Ladder (in cadence)
  • 5, 10, 15, 20 – 20, 15, 10, 5)
• Hand release Merkins x 10
• we’re done!

Announcements:

Yogi mentioned pax member running 26 hours in honor of bing sober for 26 years

F3 Greenville is having a CSAUP “Sasquach” next weekend – real all about it here – http://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/ – clown cars forming

Prayers:

Prayers for many pax including

• Boy George M
• Doube D Father – ailing health
• Pablo’s 2.0 – out patient surgery
• Crablegs
• Rams (foot)
• H1N1 (MCL/ACL)

Naked Moleskin:

Thanks to everyone for 4 of the best years of my life.  I never thought that I would get THIS much out of F3.

• I feel I am in the best shape of my adult life
• I’ve ran 4 half marathons
• Made 100s of new true friends
• Made great strides in my spiritual walk
• Became a much better husband and father
• Became a better leader at work
• this list could go on…

Here’s to 4 more!