42 PAX came out to venture into the unknown this morning.  YHC told the PAX to leave all of their excuses and complaints in the fartsack!  Time to try something new and push the limits of what people think they can do.  Plotted a course to summit three of the tallest parking decks in downtown Greensboro with a lovely pain station at the top of each one.  Sweat was plentiful and lots of heavy breathing as we covered about a 5k in distance this morning.  Here is how it went down.

Warm-O-Rama

SSH x 25

Sungods x 15

Windmills x 15

The Thang

Had the group count off in 3’s so we could break into 3 separate groups and each start at a different garage.  #TClaps to Wide Left and Tammy for their help leading 2 of the groups.  PAX in each group were instructed to partner up once they got to the first garage and do the following exercises as a group with the count being a cumulative between them.  Each group was instructed to stay together and plank until their 6 was ready to transition to the next parking garage.

Parking Deck #1 – Church Street

  1. Merkins x 100
  2. Overhead Shoulder Press x 100 (w/ bricks)
  3. Carolina Dry Docks x 100
  4. Flock of Seaguls x 100 (w/ bricks)

*Run to Station 2; Green/Washington Parking Deck

Parking Deck #2 – Washington/Green Street

  1. Goblet Squats x 100
  2. Monkey Humpers x 100
  3. Lunges x 100 (each leg)
  4. Mountain Climbers x 100 (each leg)

*Run to Station 3; Bellemeade St. Parking Deck (Run Up/Down Spiral)

Parking Deck #3 – Bellemeade Street

  1. LBC’s x 100
  2. Low Slow Flutter x 100
  3. Freddie Mercury x 100
  4. American Hammer x 100

* Run to Station 1; Church St. Parking Deck

All groups gathered back at shovel flag for some Mary at about 6:10.  Most groups were able to make it to all 3 garages with some Omaha’s called to pickup time.

6MOM

LBC’s x 25

Low Slow Flutter x 20

Cindy Crawford x 10

American Hammer x 20

Mole Skin

Thanks again to Wide Left and Tammy with helping to lead the groups, much appreciated.

COT

Guys, I challenge each of you to sign up for the Miles for Matthew race that is being held next Saturday, October 8th.  Our goal is to have 50 people sign up for the F3 Natville team, which includes M’s and 2.0’s.  This isn’t a tough goal.  Please help raise money for Muscular Dystrophy, a cause that is near and dear to Girth and his family.  We need to step up and make a presence on this one fellas.  Here is the link to register.

https://runsignup.com/Race/NC/Greensboro/MilesforMatthew

High Point F3 Launch tomorrow. Clown Car leaves from O’henry Hotel (Green Valley Grill side). Location is High Point Athletic Complex -2920 School Park Rd, High Point, NC 27265.  Let’s help give it away guys.

New running workout starting next Tuesday. 5:30 Launch at Grimsley High School track. Footloose will Q.  Better come in your best Chippendale outfit, you know Footloose will!

Honor to lead all of you, I appreciate you giving it your all this morning on a cardio heavy workout.  We all got better this morning.

YHC took us out.

Aye!

~Cheesy Poof

 

PAX: 9-30-2016

QIC: avatar_box