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
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