Well today was my VQ debut at The School Yard. I guess it’s been along time coming…literally. It only took some head locking from See Thru, Cousin IT and Bono to get me to commit. Ha! Three times a charm I guess (that’s how many headlocks it took to get me to make my first post. Thanks to Stretch, Cousin IT and Abacus). Fourteen PAX came out to show their support.

You’ve heard of Map My Run, right? So the main idea/motivation for this work out was to also complete a February challenge with GoRun (Greenville Organization of Runners) in which I had to create a heat map of a route via GPS, run and submit it while creating something cool like a design or word. So “Map My PAX” it was!!

Of course I immediately thought of “F3.” While that single letter and number seem simple, it was a challenge at the areas surrounding The School Yard because there are so many curved roads. Having simple city blocks would have been much easier.

So I gave it my best shot and came up with a 2.8 – 3.0 mile course which I felt would be fitting for our workout that involved 8 destinations where we would stop and complete 1 min of exercises AMRAP style.

Warm-up

• Windmills (1 min) IC
• Butt-Kickers (1 min) IC
• High Knees (1 min) IC
• Cherry Pickers (1 min) IC
• Good Mornings (1 min) IC

After a thorough warm-up in which most would say was a VERY WARM, warm-up we hit the payment to shake out those legs. There was a lot of mumble chatter from ones who had already ran 3 miles earlier.

The Thang

Take off from the flag to Red Banks road, take a right on Red Banks towards Charles, then a left on Sherwood and then another left on Sonata. Follow it until it intersects Tucker Dr. (.6 mi). Run back and pick of the six.

• Merkins (1 min) AMRAP

Backtrack and stop at Sherwood Rd. (.16) Pick up the six.

• Air Squats (1 min) AMRAP

Left on Sherwood towards Fantasia St. (.2 mi). Pick up the six.

• Gorilla Humpers (1 min) AMRAP

Left on Fantasia St back towards Tucker Dr. (.2 mi). Pick up the six.

• SSH (1 min) AMRAP

Right on Tucker Dr., then right on Minuette Pl to the end of the road. (.2 mi) Pick up the six.

• LBC (1 min) AMRAP

Run back up Minuette Pl and a right on Tucker Dr., and a right on Largo Rd. to the end (.6 mi). Pick up the six.

• WWI (1 min) AMRAP

Short on time so we had to skip the last two work out stations. Backtrack…take Largo Rd back to Tucker then left. Run back and take a left on Fantasia St, right on Sherwood Dr. straight out to Red Banks. Cross over Red Banks, take a right and follow back to the flag. (1 mi)

There were quite the number of PAX that fell behind and formed another group, so while the faster PAX carried ahead, we did a little mary at the flag until the six or twelve (Ha!) made it back…

• American Hammers (1 min) AMRAP
• Back Planks (until remaining PAX reported)

It was 6:18am…a little past time but we made it. Those of us who ran back to pick up the six (or more) ended up with at least 3+ miles and we got a cool “F3” run map!

Prayer Requests

1. Past-Due – Wisdom on temperament, guarding his words

Annoucements

1. See Thru passes the Site Q torch to Ma Bell after serving for 10 month due to work constraints.
2. Slim Jim Q at Rose tomorrow (1 yr anniversary)
3. Jock Itch Q at The Good Fight tomorrow

**Last day to pre-order 2018 F3 Nation shirts**