AO: Cornwallis’ Nightmare
Date: August 31, 2019
Location: Jaycee Park
Weather: 70’s and muggy
PAX: Bodett, Sacked (Respect!), Magellan, Windmill (Respect!), Stretch (Respect!), Bones, Schnitzel (Respect!), Ozone, Phoenix, Snow Flake (Respect!), Butt Fumble, Cougar, Magic Dragon, FNG/Chicken Stew (Respect!), Matlock (Respect!), Etch-a-Sketch
16 PAX posted to Cornwallis’ Nightmare to get their long weekend (for most of us – sorry Phoenix) started the right way. YHC did some pre-workout AO recon and by the time I got to the Shovel Flag several PAX were already milling around including an FNG – Welcome to Stu Nichols! Full F3 Mission and Disclaimer were stated, including some mention of potential for a good amount of running (which was true) and mention of potential for a lot of cars in the parking lot due to soccer games (which ended up being not so true). With the welcome party concluded we headed off on a mosey through the parking lot, past the gate into the park and circled up at the T-Intersection for…
String Rippers (Expired style) x 10 IC
Abe Vigodas x 10 IC
Imperial Walkers x 10 IC
Copperhead Squats x 10 IC
Sun gods x 10 IC (Both directions)
Mt. Climbers x 10 IC
We then moseyed counter clockwise on the loop down the hill, hung a left onto Sack’s Pass to cut the corner, left back onto the loop. Mixed in some high knees and butt kickers and found ourselves at the entrance to the little parking lot at the playground. Here the main THANG was explained. 2 Man Grinder – Partner A would start on list of exercises, while Partner B would run @ 0.3 Mile loop (#mumblechatter alert) and then flapjack. The Exercises were done as Sets of 4 that were R-N-R’d until relieved.
TRAVOLTA MERKINS x 10
LOW DOLLY x 10 IC
SHOULDER TAPS x 10 IC
COPPERHEAD SQUATS x 10 IC
BURPEES x 5
FREDDIE MERCURIES x 10 IC
PETER PARKERS x 10 IC
LUNGES x 10 / LEG
LT DANGER x 5
DYING COCKROACHES x 10 IC
CAROLINA DRY DOCKS x 10
LOW SLOW FLUTTERS x 10 IC
INCH WORM MERKINS x 5
WOJO SQUATS x 10
OUTLAWS x 10 EACH DIRECTION
SQUATED AIR PRESS x 10 IC
YHC called Omaha after everyone had completed the loop 3 times, we finished up the Set 4 Exercises and moved on a quick THANG 2.
Partner A Wall Sit / Partner B Lunge Walk 10 yards and run back (Flapjack)
Partner A Wall Sit / Partner B Squat and Pivot 10 yards and run back (Flapjack)
Partner A Merkins x 15 / Partner B Plank (Flapjack)
Partner A Copperhead Squat x 10 IC / Partner B Al Gore (Flapjack)
Partner A Carolina Dry-docks x 10 / Partner B Pike Plank (Flapjack)
We then went up to the picnic shelter for 10 Lt Gumps (derived from Windmill’s Closing Time favorite exercise – The Stirkin)
Lt Gumps can be performed on a knee wall, bench, picnic table etc.
Step up Right Leg
Step up Left Leg
Mosey back to the Picnic Shelter near Sack’s pass for some dips, then up the hill back through parking lot to the Shovel Flag. PAX did an excellent job of finishing STRONG!
American Hammers x 25 IC
Community Housing Solutions / Paint The Town Event this month. Look out for more details soon.
Community Housing Solutions Ambassador’s Breakfast is in November. The F3 spots are sponsored by local business.
Community Housing Solutions fundraiser at Gate City Growlers is in the planning phase.
Labor Day convergence was held at Wakanda
F3’s Sunday at Street Watch was a success on September 1
Coffeteria follows CN at Bruegger’s
Bodett successfully completed the #Bodett challenge as well as several #troubadour posts this summer. #TClaps!
COT: Stretch led us out
Grateful for the opportunity lead this morning and really enjoyed the Fitness and Fellowship with the PAX. Always great to be able to welcome an FNG, and then have the youngest PAX in the group name him – Chicken Stew.