From the fartsack #Arise
Your beatdown nears
Shed the #SadClown disguise
Face your burpee fears
Indeed… With the threat of rain looming over #Natville, 8 + 3 pax opted for the #DRP and the opportunity to #getbetter at this morning’s rendition of @F3Arise. A quick recap follows:
Mosey from Grace UMC parking lot towards New Bridge Bank Park, around the corner, up the hill, through the parking lot, and circle up for:
Warm-a-rama
SSH X 20 IC
1 Burpee OYO
IW X 20 IC
2 Burpees OYO
Copperhead Squat X20 IC
3 Burpees OYO
Sun Gods X15F/X15R IC
4 Burpees OYO
Windmill X20 IC
5 Burpees OYO
The Thang
Mosey back to cinder block storage area at Grace – a nice feature for any AO – then commence:
7 CB Overhead Presses – Run a lap around the church
14 CB Curls – Run a lap
21 Plank Walk Merkins (on CB) – Run a lap
28 Goblet Squats with CB – Run a lap
35 Air Claps with Pavers – Run a lap
Rinse & repeat until time is called.
(YHC acknowledges the simplicity of this workout. But, it works. Aye!)
6MOM
LBCs X25 IC
Scorpions X16 IC (Thanks Runner’s World)
Low Dolly X20 IC
Dying Cockroach X20 IC
American Hammer X20 IC
YHC took us out.
Moleskin
- #Tclaps Amphibious for invite and the opportunity to lead this morning. Much appreciated.
- YHC notes this workout and AO are hidden gems in #Natville. The opportunity for fellowship, service, and nearby workout amenities make Arise a top choice for discerning pax.
- #Tclaps Cornhole. Always great to meet a new brother in the gloom and for someone that’s been at this for only a few months you’re strong. Aye!
- #Tclaps to the #pax that ran in for 6MOM. It’s never too early to start preparing for Palmetto.
Announcements
- F3 High Point Launch: This Saturday, 10/1. Meet at 6am sharp in the parking lot of the O’Henry Hotel over on the Green valley Grill side. Clown car wheels shall be up by 6:15. Drive time is roughly 28 minutes.
- Miles for Matthew: October 8th @ Lindley Park Elementary, 5k and 10k options, Sign up here: https://runsignup.com/Race/NC/Greensboro/MilesforMatthew. There are 26 members on the F3 team as of this morning. 600 pax on the roster, 26 on the team (including Ms and 2.0s). That’s 4%. Draw your own conclusion, then sign up!
- Wojo has the Q for next week’s Arise. Mark your calendars and plan accordingly.
Always an honor & a privilege to lead.
YHC,
Kilowatt
PAX: 9/27/2016
QIC: Kilowatt
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