The Pax: City Slicker (Respect), Nancy, Mall Cop, Golden Corral, Pacer, Short Squeeze, Big Sky, Gunny, Cornhole, Poehler, Explosion, FNG Tariq Jackson-Popsicle, FNG Elijah Carmack-OBX (City Slicker 2.0), Crawlspace, Snakes on a Plane, Wilma, Meter Maid
5:27a and the running group had left to prep for a ½ marathon. Three waited to start, but lo and behold, the PAX started rolling in. Even the best laid plans can sometimes go awry – such was my Q. Between the start and a mosey that was less than .1 miles away, I lost 2 PAX. They found their way eventually. Even though I thought I explained the THANG well, there were some obvious deficiencies – but we got those corrected. And finally – I forgot Mary. Don’t ever forget Mary. Finished the count off and name-o-rama when I realized the omission. So we knocked out some LSF Crunches and finished with American Hammers. We got it all done and no one was lost permanently, it was just completed in a a different order than usual. Great group of PAX and a wonderful morning to welcome 2 FNG’s.
Disclaimers and the F3 Mission Statement were pronounced and we were off to the bigger parking lot near the ball field. This is what followed:
Warm a rama
Side Straddle Hops 15IC
Imperial Squat Walkers 12IC
Sun Gods 10IC each way
String rippers 12IC
Mountain Climbers 12IC
Mosey back to the flag for the THANG.
Four Corners on the BB Court – start at any corner. List of exercises is the same at each cone. First exercise – 5 reps at first cone, 10 reps at second, 15 reps at the third and 20 reps at the fourth – Total of 50 reps for each exercise. To move between the cones, choose your pain:
Short ends – bear crawl, crawl bear or crab walk
Long sides – lunge walk, duck walk or Carioca
Back where you started, 5 reps of the 2nd exercise, and so on.
- MERKINS – SC
- SQUATS – SC
- LSF – IC
- SHOULDER TAPS – IC
- BOBBY HURLEYS – SC
- WWI SITUPS – SC
- WERKINS – SC
- WOJO SQUATS – SC
- FREDDY MERCURIES – IC
- CRAB CAKES – IC
- SIDE LUNGES – SC EACH SIDE
- LT DANS – IC
- CAROLINA DRY DOCKS
- CALF RAISES
- CRUNCHY FROGS
Most groups made it through exercise 8
Low Slow Flutter Crunches – 15IC
American Hammers – 15 IC
- Labor Day Convergence at Latham Grinder, 6a start, City Slicker and Boy Wonder on the Q
- Gunny – Last Launch Saturday for Randolph before they take over themselves, in Archdale, 7a start
- Great to have 2 FNG’s post.
City Slicker took us out in the way only City Slicker can do. Thank you for the opportunity to lead.