VSF planted at the NC Museum of Art for PAX of 10. The mission was to cover some ground today, which we did.

The Thang:

Half mile run. Merkins x 15, Mountain Climbers x 15, Low Plank Hold x15

Indian Run to the Bridge (bear crawled for part of it + leg lunge) Indian Run format while PAX does Broad Jump Merkins

At end of bridge: Dips x 15, Derkins x 15, Dips x 15, Derkins x 15…..run to Horton Street

Plank Jacks x 15, Peter Parkers x 15, Chilcutt Hold x 15, Decliners x 15

Head to Martin Middle School and run the steps 3 times through

“Catch Me if you Can” Partner Up…Partner 1 performs 7 Hand Release Merkins while Partner 2 runs ahead. Partner 1 sprints to tag Partner 2 who then has 7 Hand Release Merkins…Repeat for 4 laps

Indian Run on the way back with a Bridge Sprint. Derkin Hold + Derkins x 10

Run back toward Museum through woods and up gravel trail. 5 Minutes of AMRAP Burpees

Run by the lake to cinder block wall …. cross over the wall 3 times.

Move to the short wall. 5 Irkins, go over the wall, 5 Derkins…..10 times for both.

Run to top of Blue Loop……”Catch Me if you Can” again with your partner to the top of Amphitheater

Diamond Merkin Hold x 15, Right Arm Stagger x 15, Left Arm Stagger x 15

Bear Crawl down the hill, Reverse Bear Crawl back up the hill

Partner Carry to the Parking Lot


-Welcome back to the gloom Pergo! Fresh off his honeymoon he got back into form and pushed the whole way through. According to him, this was his first time over a 5K in distance. #strong

-#respect to Mayhem who smoked the bridge sprint and pretty much everything else we did out there.

-April 18th : Flag Football at Athens High, sign up on the right

-April 25th : F3 Dads at Fletcher Park, 9:15am

-No one kept an official odometer this morning, Q fail. Best estimates are a solid 6.5 miles covered during the workout. That’s right in line with those competing in 2 weeks. #keepmoving

-Yo-Yo has the Q for the final 90 minute workout in the series next Saturday, plan accordingly. As always it’s an honor to be amongs the fine men in the gloom.