After gather and a brief welcome to F3 and Uptown Funk, 33 PAX including 1 FNG set off on a mosey across Church St and through Lebauer Park to Center City Park for a warm-a-rama.

Warm-up:

  • 20 x Side straddle Hop
  • 30 x Sobriety Sun-gods (15 ea way/leg)
  • 20 x Copperhead Squat
  • 30 x Copperhead Lunge (15 ea way) – #itsamovement

The Thang:

YHC had the creative juices flowing and came up with a unique twist on Uptown Funk: after warm-up, the PAX counted off into groups of five.  These groups of 5 went around town independently to pain stations located across downtown in common Uptown Funk WO locations. However, in order to get there, the team had to solve a riddle…..

Initially, each group was given a different clue to get them to a different station in town:

Team 1

On a cool morning a year ago this past Spring

Uptown Funk was born from Cornwallis as its offspring

Funk Vets know this place all too well

Go to the top of the Kirk and more I will tell

Answer: Top of Church St Parking Deck

Team 2

Nearby to this park, come drink a nice frosty beverage

One of Greensboro’s first, perhaps now has lost some leverage

A small park near Southside, but don’t cross the tracks

At the sign for J.T. Wood, will be some pain for the PAX

Answer: Park across from Natty Greene’s

Team 3

When the sun finally rises, this place will be busy

Lawyers and lawmen will sort out the tizzy

On these steps and around it, we have run and we have sweated

But many who have entered, their crimes they regretted

Answer: Courthouse steps

Team 4

It once held an event for yoga, Namaste is what they say?

But that is not its purpose, a place to play ball, a track made of clay

Next you should venture a park named for a bank

At the statue of “Guilford” will the sign tell you to plank?

Answer: Newbridge Bank Park (Grasshopper’s stadium)

Team 5

“Spreading Joy” as they say, the newest one in town

Stop by after work, and after a few you won’t frown

Pale, Belgian, and Apricot are some of their flavors

Go to this location for a beatdown to savor

Answer: Joymonger’s Brewing Company

At each station, the PAX found the below instructions for the pain station, and a clue to lead them to the next stop:

Station 1: Church St Parking Deck

  • Partner up (new partner)
  • Partner A runs to the end of the top level (long ways)
  • Partner B executes Wojo Squats
  • Rinse and repeat until each group complete 200 squats
  • Plank for the 6

 Next clue:

Nearby to this park, come drink a nice frosty beverage

One of Greensboro’s first, perhaps now has lost some leverage

A small park near Southside, but don’t cross the tracks

At the sign for J.T. Wood, will be some pain for the PAX

Station 2: Natty Greene’s Park

As a group, complete:

  • 200 Peter Perkins
  • 200 Carolina Drydocks
  • 200 Crunchy frogs (4 count)

Next clue:

When the sun finally rises, this place will be busy

Lawyers and lawmen will sort out the tizzy

On these steps and around it, we have run and we have sweated

But many who have entered, their crimes they regretted

Station 3: Courthouse Steps

  • Partner up (new partner)
  • Partner A: run up the steps and complete 5 merkins
  • Partner B: plank
  • Flapjack
  • Partner A: run up the steps and complete 4 merkins
  • Partner B: plank
  • Complete 5 circuits (down to 1)

Next clue:

It once held an event for yoga, Namaste is what they say?

But that is not its purpose, a place to play ball, a track made of clay

Next you should venture a park named for a bank

At the statue of “Guilford” will the sign tell you to plank?

Station 4: Newbridge Bank Park

As a group, complete:

  • 250 Step-ups
  • 250 Squats
  • 250 Dips

Next Clue:

“Spreading Joy” as they say, the newest one in town

Stop by after work, and after a few you won’t frown

Pale, Belgian, and Apricot are some of their flavors

Go to this location for a beatdown to savor

Station 5: Joymonger’s Brewing Company

  • Partner up (new partner)
  • Partner A: Run to Deep Roots Parking Lot, complete 5 Merkins
  • Partner B: Execute Sobriety Sun-gods (rotate leg and direction)
  • Flapjack
  • Complete 3 full circuits

Next clue:

On a cool morning a year ago this past Spring

Uptown Funk was born from Cornwallis as its offspring

Funk Vets know this place all too well

Go to the top of the Kirk and more I will tell

At 6:10 am, the PAX all re-gathered at the shovel flag for a brief 6MOM.

6MOM:

20 x LBC

20 x Hello Dolly

25 x American Hammer

A special thanks to Jordache, Hermie, Grafitti, and Dr Phil for helping to shepherd the teams across downtown.

Announcements:

  • Community Housing Solutions “Paint the Town” work-day is tomorrow!  Come join the F3 house painting project meeting at Grace Church in downtown at 8:30 am.  House address is 1126 McCormick if you want to meet there.  Should be a lot of fun and a great way to give back!
  • Looking for Qs across all AOs for October/November.  For those interested, step up and take the plunge.  it is a lot of fun!
  • Welcome to Bronson Greene (aka “Barbie”) to the PAX.  We hope to get you back out often.

COT: Paula Dean

PAX: 9/16/2016

QIC: 272