- When: 08/23/2019
- QIC: Candy Cane
- Pax: Abu, Bluegrass, Bono, Candy Cane, Charlie Brown (RESPECT), Cold-Cut (DOUBLE RESPECT), Cousteau (moved), Deep Dish, Glow Worm (RESPECT), Headlamp, Italian Stallion (moved), Kahuna (DOUBLE RESPECT), Landry (RESPECT), Ma Bell, Megaphone, Minnesota Fats (RESPECT), Noonan, Otown (RESPECT), Past Due (RESPECT), Popeye, Red Baron, Shake and Bake, Show Boat, Shrimp (RESPECT), Slalom, Slim Jim (DOUBLE RESPECT), Southern Fried (RESPECT), Stern, The Closed Hand, The Noid (DOUBLE RESPECT), Underdog, Wimpie
- FNGs|Visiting Pax: FNG - Bluegrass
YHC arrived at the Fick and witnessed PAX in abundance making their way to the shovel flag. YHC could tell that the word on the street had attracted the masses to welcome Ryan Robinson from ECU Athletics for his first F3 post. Having 28 PAX post is just amazing.
In total, 32 PAX were at the flag, as 4 PAX had a run during the workout. Mixed within were also those doing Heavy Drop Training, who joined the beatdown 30 mins in and runners who returned to greet us at the flag.
Massive numbers!
Clock hit 5:30 and the YHC got the juices flowing quick and in a hurry!
Disclaimer given and received.
Warm Up (in cadence):
- Side Straddle Hops x 20
- Collard Pickers x 10
The Thang:
- PAX were separated and moseyed to two sets of benches due to size of the group for 11’s:
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- Box Squats
- Burpees
- Bear Crawl to alternating sides
- 20 Hallelujahs (OYO) to cool down
- PAX reconvened and moseyed to the Fick, where YHC had carefully opened the gate to allow for entry. PAX then:
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- Ran Up the Slip’n Slide (aka Ramp) to the Upper Deck to the numerous sounds/complaints/questions of how many more turns
- 30 Merkins
- 20 Squats
- Ran Down the Slip’n Slide (aka Ramp)
- PAX left the Fick and reconvened outside the gate. PAX then moseyed to the elementary school play area and were split into two groups (again due to size of the group):
- Each PAX completed 15 pull-ups (led by YHC)
- 38 Bent Over Rows (led by Noonan)
- PAX returned to the flag for a round of flutterkicks, hosted by a The Closed Hand.
Beatdown ended at 6:15.
Many thanks to Italian Stallion for the opportunity to Q the crowd at #FirstAid.
Prayers: The Closed Hand’s family member (pancreatic cancer in lung), PAX in job searches, Injured PAX, and anyone doing this workout.
Announcements: Broga at 6:15 am tomorrow at Boyd Lee, Boyd Lee Beatdown tomorrow at 7, IronPAX challenge, clown car to Chowanoke for 1-year anniversary (see Bono), PAX lunch at Pops today, 12th Man Fundraiser: F3ENC is one of the 12. Get with Abu to donate.
Bo Run 3K: https://runsignup.com/Race/NC/Greenville/BoRun?remMeAttempt=
Good Samaritan 5K: https://runsignup.com/Race/NC/Greenville/GoodSamaritan5KRun (Discount Code: GROUP to save 60%)