38 PAX posted for a perfect nice & easy Spring morning workout in downtown Greensboro. After meeting at the shovel flag and going through a bit more formal intro than initially attempted (thanks Butt Fumble), the PAX counted off into 2 groups. Group 1 moseyed to Natty Greene’s for warm-up. Group 2 moseyed to Center City Park for warm-up.
Warm-up:
Group 1 Warm-up (Natty Greene’s parking lot)
- 20 Side Straddle Hops
- 30 Sun Gods (15 ea way)
- 30 Chinooks (15 ea way)
- 5 burpees on your own
- 20 Copperhead Squats
- 30 Copperhead Lunges (15 each leg)
Group 2 Warm-up (Center City Park)
- 20 Side Straddle Hops,
- 20 Windmills
- 30 Sun Gods (15 ea way)
- 30 Chinooks (15 ea way)
- 5 burpees OYO
- 20 Copperhead Goblet Squat
- 20 Copperhead Lunges (10 ea leg)
- 5 burpees OYO
Work-out:
The PAX assembled on each end of Elm St, running clockwise North and South to 3 workout stations on each side of the road. The workout was OYO and most PAX completed at least 2 complete circuits.
Group 1 started at station 1 on the east side of Elm St, running south down Elm St.
Group 2 started at station 4 on the west side of Elm St, running north up Elm St
- 5 Burpees, 5 Standing Lunges (5 ea leg) (East corner of February 1st and Elm St)
- 10 Merkins; 20 plankjacks; 3 burpees (East corner of Washington and Elm St)
- 20 Crab Cakes (20 ea leg); 20 Wojo Squats, 3 burpees (East corner of McGee St and Elm St)
- 20 Crunchy Frogs; 20 Squatting Airclaps; 3 burpees (West corner of McGee St and Elm St)
- 20 Carolina Drydocks; 20 American Hammers (20 ea side); 3 burpees (West corner of Washington and Elm St)
- 5 Burpees; 5 Plank-jacks (West corner of February 1stand Elm St)
- Rinse and repeat; return to station 1
6MOM:
- 20 Freddie Mercuries
- 20 Flutter kicks
- 20 Cindy Crawfords (each side)
- 25 Hello Dolly’s
- 5 5-count push-ups
- 20 American Hammer
Announcements:
- After a year on the job, Quicken is passing on the site Q responsibilities for Uptown Funk. SINCERE THANKS for Quicken taking a risk to get this AO started, and making it a flagship location and workout for F3 Greensboro. Wide Left will be taking over Site Q ownership going forward
- Please reach out to Quicken and Wide Left to fill out the Q schedule for March and April.
- Butt Fumble Qing Rainbow Dash at Mendenhall Middle School Saturday morning at 7 am. For those that have not posted there yet, it is a great AO, and highly encourage you to give it a shot.
- 1st work-day with Community Housing Solutions. 13 PAX scheduled to join (+ 2 2.0s). Please reach out to Butt Fumble to participate.
- Second F at Gate City Growlers on Wed supporting Faulkner, who is preparing for a mission trip. Please come join in fellowship and to contribute to the mission.
- Danica VQ at Jamestown Saturday morning – come support!
- Spring Bash at Hush Puppies House on April 16. Food trucks, inflatable obstacle course, etc. Come join!
- BZ to Gunny on joining the Guilford Country School Board. It is great to see our F3 Greensboro brother leading in our community.
COT: Wide Left
Thanks for the opportunity, men. Look forward to getting back out with you again soon.
Aye – Wide Left & I-Beam
PAX: Boatshow, Beaver, Woody, JR, Gunny, Boy Wonder, UGA, The Mare, Secretary, Leverage, Free-range, Drysdale, Marshall, Tesla, Stacks, Sweater Vest, Shank, Quicken, Butt Fumble, Graffiti, Hoser, Kicker, Cardigan, Sugarcake, J-Love, Buck, Lynda, Estrogen, Jordache, Ozone, Hazmat, 3-for-1, Hermie, Cavity, Hushpuppy, Golddigger, Wide Left, I-Beam
QIC: Wide Left & I-Beam
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