July 12, 2021

14 Pax showed up to help YHC celebrate 6 years of being an F3Greensboro Pax member.  Six years ago, Xerox told me about F3.  I decided to give it a try.  How hard can it be, I thought, so I ran about a mile from my house to the Grinder.  About 15 minutes in to the Quicken led workout and I knew I shouldn’t have run in.  I survived and shuffled back home afterwards.  But I was hooked.  I went back 4 more times that week.  Then I crashed….what a great thing I had found however.  I am thankful to have found this group and thank all of you for your fellowship and mentorship.  It has changed my life.  I love you all.

We started off with a mosey, across Wendover, taking the long way towards Everest…

We stopped several times along the way for…

Traveling Warm-o-Rama:

Side Straddle Hop IC x 20

Imperial Walkers x 20 IC

Sungods IC x 15 both directions

Windmills x 15 IC

Copperhead Squats x 20 IC

The Thang:

A very short mosey over to base of Everest (where else). The Pax enjoyed running up and down the hill with some exercises thrown in.  It went something like this…

10 Merkins

Run to 1st intersection, run back

10 Merkins, 20 LBC’s

Run to 2nd intersection, run back

10 Merkins, 20 LBC’s, 30 Plankjacks

Run to 3rd intersection, run back

10 Merkins, 20 LBC’s, 30 Plankjacks, 40 squats

Run to 3rd intersection, run back

10 Merkins, 20 LBC’s, 30 Plankjacks

Run to 2nd intersection, run back

10 Merkins, 20 LBC’s

Run to 1st intersection, run back

10 Merkins

Didn’t quite finish this but had to head back to the flag, took the short way and used the underpass

Mosey back to flag for Mary:

Some stretching, thanks to Explosion for starting before YHC made it back.

American Hammer IC x 20

Announcements:

Schnitzel is recovering from a bike crash.  Keep him in your thoughts.

I-Beam is also on IR.  Let’s wish him a quick recovery and hope to see him back in the gloom soon.

Hope Sugar Cake’s leg is doing better.

Thanks for the opportunity to lead and thanks for your fellowship and inspiration.

Scratch took us out.

Everest

PAX: Crawlspace, Graffiti, Sand Piper, Coach K, Explosion, Huggies, Boy Wonder, FloJo, Shallow Hal, Scratch, Ricardo, Sugar Cake, Snakes on a Plane, and Everest.

QIC: Everest