F3 brothers from Charlotte, Winston Salem and Raleigh were all represented among the 89 who joined in today’s workout that went something like this.
Mosey to COP (variety of stretching runs)
Announcement: No chit chat – the pax will remain silent today in honor of those lost on 9/11 and the only ones talking will be Q’s running the stations.
COP: SSH, MC, Merkins
Count off and rotate 4 stations for 8 minutes each.
Station 1: Meathead Kettlebell rotation
Station 2: Rebel Yell Triple Nickel rotation
Station 3: Spearhead partner work rotation
Station 4: Peak 51 9’s and 11’s rotation
COT for Mary (Dolleys, Mason Twists)
Skipped the name-o-rama
Moleskine: Great execution by station leads for this special 9/11 workout. It was great to meet Manram from F3 Raleigh and see Starfish from F3 Winston Salem in addition to the many solid Area 51 pax coming together in this convergence. Great work by all and let’s spend today recognizing and remembering that fateful September 11, 2001 day in which we lost 2,977 men and women, 414 of which were first responders called to action to serve, protect, and save lives doing their jobs. We learned as a country, as a community, and as families – that we will endure, that we will get up when we have been knocked down. We are a strong band of F3 brothers who can lean on each other in times of need. We workout in the gloom, run in mud and over obstacles, run over mountains, and march go ruck style – together as brothers. Iron sharpens Iron.
Brew Ruck – bring cans to upcoming Saturday workout for Brew Ruck – reach out to Hoff for details
Columbia Mudrun sign ups final-final deadline is 9/15. F3 nation web site or reach out to Gummy for questions.
5k Kids Run For Cancer on September 20 in Ballantyne. Email Header or Honey Bee for details and let them know you are participating. Will be working out/warming up the kids for their 1-mile run and will actually run the mile with them. Great cause. Wear your F3 shirts and show what F3 is about!