The PAX today enjoyed YHC’s “flight of pain” (see Twitter) this morning at @F3UrbanJungle. There definitely needs to be more Azul-related pictures on Google Image search… Anyway, 21 PAX came with boarding passes in hand this morning for a round trip to Paintown and back. Semi-formal disclaimer delivered since we had no FNGs. Prepare for takeoff!
Warmup
Taxi to the runway by jogging down to Target parking lot to circle up:
- Mountain Climbers x 20
- Imperial Walkers x 20
- SSH x 20
- Standard Merkin x 20
- Windmill x 20
- Jack Webb (Merkins, 1-11)
- Sir Fazio Arm Circles x 10 (frontways/backways)
- Count off into 2s and remember your number.
The Thang
Cleared for takeoff… Mosey over to the little hill behind target, doing High Knees along the way… The flight attendant will come through the cabin to serve drinks — we saw the Big Boss delivery truck! Next exercise is pound a 6-pack of High Roller (just kidding). PAX squat holds while YHC (Your Humble Captain) explained the next set…
- Set 1 – 1’s runt to top for Burpees x 10. 2’s AMRAP SSH. Flapjack
- Set 2 – 1’s run to top for Merkins x 20. 2’s AMRAP Nipplers. Flapjack
- Set 3 – 1’s run to top for LBCs x 20. 2’s AMRAP Windshield Washers. Flapjack
Next was a quick set of Plank/Putin/Sarkozy/Low Plank Hold. Portable electronics use was approved as we leveled off by running to the top of the hill past Bank of America, and over to the intersection, doing Lunge Walks along the way (dang, Cotton, you broke Mach 1!)…
Mosey to the parking lot in front of Coquette for the @F3Greensboro Caterpillar. In this exercise, the 1’s and 2’s make two lines of men in plank position. Last man begins standing jumps over the planking PAX to the front of the line, where he plops down in plank position himself. Progress through x 2 to the end of the parking lot.
There was some minor turbulence as we jogged to the breezeway and did a bear crawl down the slight breezeway path towards the McAlister’s Fountain.
At the fountain, we did:
- 1’s – Dips x 20; 2’s SSH x 20. Flapjack
- 1’s – Alternating Left/Right Step Ups x 20; 2’s SSH x 20. Flapjack.
In-flight movie was over, so we had to press on… Head to JC Penny’s and the wall for:
- 1’s – BTTW while 2’s run across parking lot to the curb for SSH x 10. Flapjack.
- 1’s BTTW while 2’s run across parking lot to the curb for LBCs x 20. Flapjack.
- 1’s BTTW while 2’s run across parking lot to the curb for Quick Feet x 20. Flapjack.
Wheels and flaps extended as we moseyed back to the Shovel Flag for a happy landing:
Mary
- Homer to Marge x 20
- Freddy Mercury x 20
COT
- Announcement – Monday May 25th, Memorial Day convergence at Carroll Middle School – 0630 launch. No North Hills, Eastbound & Down, Crucible, A-Team or Kickstarter workouts. Zero Hour is still on, also at 0630.
- Announcement – Saturday June 13th, Komen Triangle Race for the Cure. Signup on the “F3 Raleigh” team. Talk to Lamp for details.
- Prayer Requests – Hush Puppy’s family. 1 PAX member’s daughter (was it Nemo?) is having eye surgery today.
Zima led us out in prayer. A successful Flight of Pain!
