15 PAX planted the VSF on a beautiful, clear morning. Emphasis on the word “clear.” It has been cloudy and rainy for the past 2 weeks so it is nice to have a dry workout. Thoughts and prayers sent out to our F3 brothers and FiA sisters in South Carolina as they navigate through the floods and destruction.
Warm-up:
Grab a “medium” rock and jog to the soccer field, circle up.
SSH x 10
Good mornings x 10
LBAC x 10
Windmills x 10
The THANG: Glowing Bags of Wonder
Five illuminary bags were set up on the dark half of the soccer field. One bag at each corner and one in the middle. Each bag was illuminated with glow sticks of a different color (blue, red, yellow, green and orange). Instructions were written on each bag and there were four different sets of instructions.
The PAX were divided into two groups, blue and red. Each group Q was gifted a glow-stick necklace to help identify them in the dark. (This sounded like a fun idea, but in reality, doing bear crawls with a glow stick necklace is kind of a pain in the ass. It tends to ride up into your mouth.)
The blue group started at the blue bag, beginning at set #1. The red group started at the……you guessed it….red bag beginning at set #3. Then the groups worked their way through the course.
Blue Bag (Rock Station):
1. 40 Bicep curls, bear crawl to yellow
2. 30 Jump Squats, run to green
3. 40 Tricep Extensions, run to green
4. 40 Overhead presses, run to green
Yellow Bag (Burpee Island): Accompanied by some tunes via Led Zeppelin Radio!
1. 15 burpees, run to red
2. 15 burpees, run to red
3. 15 burpees, run to blue
4. 15 burpees, run to blue
Red Bag:
1. 40 Carolina Dry Docks, run to orange
2. 40 Tuck Jumps, run to orange
3. 40 Merkins, run to yellow
4. 40 Low Jacks, run to orange
Orange Bag (Mary Bag):
1. 50 Low slow flutters, run to Green
2. 50 Heels to Heavens, run to Red #3
3. 50 Russian Hammers, rung to Red #4
4. 50 LBC’s, run to yellow
Green Bag (The Bag of Suck):
1. 20 Clap Merkins, run to Blue #2
2. 40 Donkey Kicks, run to yellow
3. 20 EKG Merkins, run to orange
4. 40 Quad Hoppers, run to Blue #1
Mary: Skipped because it was integrated into the THANG above.
COT: Please keep Troller and his father in your thoughts and prayers. He is visiting with his father who is very ill.
Moleskin:
Great turnout today. Keep it coming. Don’t forget to participate in the October #CSAUP Traveler’s Challenge. Let Floyd know if you reach one of the Tiers of completion.
Thanks to Riggs who helped co-Q and also renamed my workout “The Flaming Bags of Poo.”
The Bull City Beatdown will be on November 7th. It is a 2 hour appreciation and celebration of F3 Durham which has just reached its 3 year anniversary. The workout will be from 7-9am and start at the Devils Ridge workout parking lot. This workout will be in lieu of Thin Blue Line which will resume the next week.
