The Thang: 2 mile warm up. Begin at Town Commons. Head 1st St to NORTH ASH st. Make a left, head down to the water fountain beside the dog park. Meet for accountability before heading down the Greenway toward the boating dock.

At the boat dock, gather for accountability (NO MAN LEFT BEHIND!) Begin sprints up the hill towards 1st St. Mosey back down to the boat docks. Rinse & Repeat with 5 burpees in between each interval (the older PAX did not enjoy this much, I am sorry! It’s over and you made it through 20 burpees!)

One last sprint up the hill toward 1 St. Mosey over to the street “Summit” and begin with 5 burpees and then sprints up the hill and mosey back down. 5x sprints

Mosey back to the flag, 2 minutes left. Run down to the Tar River and return back to the flag.

Prayer Request:  

• Those unable to attend f3 workouts
• Jacksonville, Florida shooting victims, along with their families

Announcements: 

• Tuesday PAX lunch @ Angus Grill @ 12 PM
• PAX ‘String Bean’ has the Q this thursday @ #TheRush (apparently, “#WeGonnaRun” is his hashtag for this event)

Moleskin: Thank you to Nice Body for allowing me to Q this workout. I haven’t posted much this year because of school and work obligations but I enjoyed the change of pace and it was nice to get back into the gloom. I hope all the PAX got something out of this workout and everyone was satisfied…whether you’re a turtle…or a gazelle!