YHC arrived to a big crowd and the clock hit 5:30. YHC provided some information on what to expect with the Iron PAX challenge (https://f3greenwood.com/). The site decided to accomplish the Iron PAX Week 0 workout. YHC and Cousteau coordinated the workout.

Heavy Drop Training PAX joined in 30 minutes in.

Disclaimer given and received.

Warm Up (in cadence):

  • Side Straddle Hops x 20
  • Collard Pickers x 10

The Thang:

  • PAX were led by Cousteau to the track for six total rounds of:
    1. 24 Squats (OYO)
    2. 24 Merkins (OYO)
    3. 24 Single-leg, Traveling Lunges (24 per leg for 48 total, OYO)
    4. (OYO)
  • PAX returned to the flag for a round of Mary:
    1. Flutterkicks x 20
    2. Freddie Mercury x 10

DING, it was 6:15 and the turkey was done.

Many thanks to Lil Mermaid for the opportunity to Q #theschoolyard and Cousteau for coordinating the Iron PAX challenge Week 0 workout.

Prayers:

  1. Injured PAX
  2. Lil Mermaid with house selling and buying. He and his M are also expecting their second baby girl soon.

Announcements:

  1. 12th Man Fundraiser: F3ENC is one of the 12. Get with Abu to donate.
  2. Bo Run 3K: https://runsignup.com/Race/NC/Greenville/BoRun?remMeAttempt=
  3. Good Samaritan 5K: https://runsignup.com/Race/NC/Greenville/GoodSamaritan5KRun Discount Code: GROUP to save 60%
  4. Bench has the Q tomorrow at #thegoodfight
  5. Lil Mermaid is hosting OG (original F3 ENC PAX) month at #theschoolyard
  6. Grout and Stretch looking for BRR runners
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