The F3 Pax included 24 ready to go for the run based work out. The work out was a 3.4 mile run with hill work on Homewood Ave. The Starmount Stampede was designed for both fast runners and slower runners, but no runner was left behind.

Warm-O-Rama

20 SSH IC

15 Monkey Humpers IC

15 Imperial Walkers IC

Thang

Left Lindley Park to run through the Starmount neighborhood with hill work on Homewood Ave.

Run to 1st Stop – Starmount Drive & Knollwood Drive.  Gather the six and on to the next stop.

Run to 2nd Stop – Madison Ave & East Avondale Drive.  Gather the six and on to the next stop.

Run to 3rd Stop – Edgewater Drive and Homewood Ave.  Gather the six and prepare for some hill work.

Base of Homewood Hill – The Pax took Homewood Hill x3.  80% effort up the hill and mosey back down.

Run Back to Lindley for Mary after the 3rd accent up Homewood Hill.

Mary

15 LBCs IC

15 American Hammers IC

Link to route: http://runmeter.com/d7ed3adb4f12cfff/Run-20160204-0534

Announcements

Amphibious is organizing team for the Bear Run.  Online registration is Feb 6th (sold out in 2 hours last year), run is on July 7th and is straight up Grandfather Mountain.  Cost is $35

Nancy has found a head lamp if you are missing one.  Sunday #SoleCrusher run at 6:30am behind Tex & Shirley’s. 3/4/6/8 mile runs for all types of runners.

Lynda – F3 Greensboro is forming second group for Blue Ridge Relay.  Run from Grayson Highlands to Asheville.  Sept 9th & 10th.

Stinky Cheese – March 19th F3 Greensboro and Fleet Sports are teaming up for shoe drive.  Bring old shoes to AO.  You can signup for shoe Q to help gather shoes.  3For1 will have shoe drop at Men’s Warehouse on Battleground.

Nancy – Miles for Matthew, Oct 8th 2016 5k/10k.  More details to come during the summer.

COT

Amphibious

Thats for allowing me to lead such a great group of runners! #SYITG

Phoenix

PAX: Phoenix

QIC: 02/04/16