The AM gloom at the Sad Clown Killer gave birth to a PAX of 5 men in pursuit of the red pill.  Despite lighter than normal attendance, possibly due to overnight rain and late night college basketball (Tigers won!), the spirit and determination of the PAX was overwhelming.  With no FNG’s on hand, a short welcome was given and then legs went into motion at 0531.  The workout went something like this….

Aggressive Mosey around Maintenance building, up parking lot hill, up Summerfield Road Hill, around the bus lot of the school, and then ended with a bear crawl under the bike racks at front entrance. #aforshawdowpossibly.  YHC wanted to take the PAX up and over numerous picnic tables along the way but felt the overnight rain might lead to a slippery mishap resulting in a PAX piled high on their sixes.  Warm-O-Rama…

SSH x 20, Hillbillies x 20, Mountain Climbers x 20, Windmills x 20, Cobra Stretch x 1, Squatting Chinooks x 15 (one of YHC’s favorites).

Thang #1:  Short Mosey to Parking Lot for Burpee Ladder – PAX lined up in parking lot in Plank position and the did a Burpee, jumped over the next person, did another Burpee, jumped over the next, etc..this went for three rounds.  #mumblechatternomore

Thang#2:  Short Mosey to Bus parking lot for Heart Racer exercise.  The PAX moved back and forth across the parking lot for 15 minutes doing exercises at each end.  The intent was to elevate the heart rate for an extended period of time and mix in strength exercises.  Exercises consisted of:  lunges, Picnic Presses, Picnic Curls, Monkey Humpers (looking for Stubing), Crunchy Frogs (our Master AO favorite), Derkins, Merkins, and a few others as time allowed.   PAX then Bear Crawled approximately 50 yards to a light pole for Mary.

6MOM:  Outlaws (x15), Box Cutters (x15), Nolan Ryans (x10 each arm), then fast sprint back to shovel flag for American Hammer (x25)

Moleskin:  Polo arrived early today and did great holding on to the picnic tables as the rest of the PAX performed the Picnic Presses.  Did anyone else see his legs dangling?  Misfire did an admirable job working through the lingering hamstring pain given by Wicked & Xerox @ Planksgiving.  Wolverine maintained his perfect attendance posting record and pushed YHC to exhaustion during our cool down run.  Xerox always impresses YHC at every post with how hard he works to get better.  #utmostrespect.  Polo is on Q next Thursday, 12/8/16.

YHC took us out.


Service Project  this Saturday, Project Rebuild for demolition work.  Meet at 1205 Gregory Street, Greensboro, NC in Glenwood.  See recent email for further details or ask Butt Fumble how you can get involved.

Service Project this Saturday in Kernersville after Pain in the Park workout from 6:30-7:30 AM @ Fourth of July Park.  Breakfast with PAX afterwards then an hour or two of yard work for a neighbor in need.   Contact/Tweet Spurrier for more details

F3 Prom/Holiday Party – 12/10.  See Email For More

Jingle Bell Run This Saturday.  See Email for More

Thank you for the opportunity to lead today!



PAX: Spurrier

QIC: 12/01/2016