Bi-Annual Nordic Tract Q

Date: 08/03/2019
Location: Nordic Tract

PAX:

  • Flamingo
  • MisFire
  • Guiding Light
  • STP (Respect!)
  • Daughtry
  • Virus
  • Stay-at-Home Mom (FNG – Mike Corcoran, Respect!)
  • Short Circuit
QIC: Short Circuit
Not much to say.  Virus EH’d YHC into Qing Nordic Tract.  YHC obliged.  PAX gathered at NWHS pre 0700, circled up, YHC gave the disclaimer, and then we got right into it…

Warm-A-Rama

  • SSH x 20 (IC)
  • Copperhead Lunge x 10 (IC; each leg)
  • Sun Gods x 12 (IC; forward and reverse)
  • Monkey Humpers x 15 (IC)
  • Shoulder Taps x 20 (IC)
  • Plank Jacks x 20 (IC)

The Thang I

  • Indian Run around the track, covering three separate types of Indian Run
    • Regular (twice)
    • Wojo Style (Back -> Front -> Back -> Front) (twice)
    • Baton Death March (last guy drops, gives 10 merkins, then sprints to front)
Once finished, PAX reached the wall near the bleachers for…

The Thang II

  • Modified BLIMPS
    • Hand-Release Burpees x 10
    • Prisoner Get-Ups x 16 (8 each leg)
    • Lunging Twists x 16 (8 each leg)
    • Mike Tysons x 15 (#crowdPleaser)
    • Wojo Squats x 15
Once finished, the PAX ran up to the Bleachers for…

The Thang III

  • Ladder (1 -> 10)
    • Merkins at Bottom
    • Run up Bleachers
    • Monkey Humpers at Top
    • Run back down
Once finished, YHC had the PAX converge at the bottom of the Hill for…

The Thang IV

  • Hill Work
    • Three Sprints of increasing distance up the hill toward the school
Then a mosey back to the #shovelFlag for…

6MoM

  • LSF x 20 (IC)
  • 2-Up 1-Down x 10 (IC)
  • E2K x 12 (IC; each knee)
  • American Hammer x 5 (IC)

Announcements:

  • #TAP: Virus’s kids’ swim coach just lost his wife to cancer, leaving two kids behind (she was in her early 40’s).  Keep the Budd family in your prayers
  • StreetWatch this weekend (08/04);  Reach out to Radiator; M and 2.0 Friendly.
  • #TAP: Keep all of the PAX in your prayers who are dropping kids off at school/college in the upcoming weeks.  #seasonsOfChange
YHC took us out.

Moleskin:

  • None
It was great seeing you men this morning.  Stay-at-Home Mom – welcome to the Fold!  Aye!
By |2019-08-03T14:47:17-04:00August 3rd, 2019|Categories: #bandofbrothers, #CSAUP, #f3counts, #ironsharpensiron, 1F, F3, Greensboro, NC, Nordic Tract|0 Comments

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