22 PAX, including YHC and a FNG made it out this morning ahead of the hurricane.


SSH x 20 IC, Don Quixote x 20 IC, Mosey to the big baseball parking lot.  Then, Imperial Walkers x 20 IC, PlankJacks x 20 IC, Mountain Climbers x 20 IC, Peter Parkers x 15 IC. Maybe something else here…

Warm-a-Rama v2

Jacob’s Ladder: 1 WWI situp at bottom of parking lot, run to top and do 5 burpees, then 2 / 4, 3 / 3, etc… Then line up in 3 lines for Indian Run back to basketball court.

The Thang: Count off into 4 groups…

Station 1 – Dips x 20, Derkins x 15 Step Ups 10 ea leg… Run to Bridge

Station 2 – Alternating Shoulder Taps x 20 ea side, Sumo Squats x 20, Carolina Dry Docks x 20… Run to Playground

Station 3 – Pull Ups x 10, Lt Dan x 15, Crunchy Frog x 20, Run to Bball Court

Station 4 – Jack Webbs x 15, Sprint across court, 3 burpees, sprint back, Monkey Humpers x 25 single ct… Run to Potties

Rinse & Repeat. All PAX completed two rounds.

6 MoM

20 IC each of LBCs, Low Dolly, High Dolly, Low Slow Flutters

15 IC of Cindy Crawford on each side

American Hammer x 20 IC


3rd F at Harris Teeter immediately after workout. Get thee to a 3rd F sometime or you’re missing key elements of F3.

October 8th – Miles for Matthew – Trying to get 50+ people to register for the F3 Greensboro team. Race site: https://runsignup.com/Race/NC/Greensboro/MilesforMatthew

December 10th – Christmas F3 get-together, probably at Elks Lodge

Sunday, September 11th, Man Meal at Westover Church

YHC took us out w/ a ball of man.  Very much appreciate the opportunity to lead this morning.


PAX: Nancy

QIC: 08/31/16