VSF planted at the OEC for Thang inspired by the pyramids of Adolphus at Rameses and the escalators of Red Tornado at Atlas, two of YHC’s favorite places. Good time was had by all.

The Thang

Jog to church lot

SSH x 30

Mtn Climb x 30

Frog Jumps over the planked PAX, down and back x 2

Indian Run back to the OEC

Escalators:

Sprint the bowling alley, 5 burpees

Sprint the bowling alley, 5 burpees, 10 merkins

Sprint the bowling alley, 5 burpees, 10 merkins, 15 jump lunges

Sprint the bowling alley, 5 burpees, 10 merkins, 15 jump lunges, 20 Carolina Dry Docks

Sprint the bowling alley, 5 burpees, 10 merkins, 15 jump lunges, 20 Carolina Dry Docks, 25 squats

Sprint the bowling alley, 5 burpees, 10 merkins, 15 jump lunges, 20 Carolina Dry Docks, 25 squats, 30 Imperial Walkers

Sprint the bowling alley, 5 burpees, 10 merkins, 15 jump lunges, 20 Carolina Dry Docks, 25 squats

Sprint the bowling alley, 5 burpees, 10 merkins, 15 jump lunges, 20 Carolina Dry Docks

Sprint the bowling alley, 5 burpees, 10 merkins, 15 jump lunges

Sprint the bowling alley, 5 burpees, 10 merkins

Sprint the bowling alley, 5 burpees

6 MoM:

Flutter x 10

Rosalita x 20

LBC x 30

LBC x 30 (Again!)

Oblique Crunch x 30

Dolly x 20

Flutter x 10

Jog to the grassy knoll- Jacob’s Ladder

Sprint up- 5-1 burpees, descending

Srint down- 1-5 merkins, ascending

Indian Run to OEC

COT

Moleskin

Everyone get in touch with Adolphus ( @alexmillernc ) for a Fri morning scouting of possible Carrboro locations.

2013 Ales for Rail Trails, a fun 5k sponsored by Bull City Running Co. and others, hosted by Fullsteam Brewery, is this Sunday 10/13. Check out http://www.ncrailtrails.org/web/2013Ales for all the event info. Come on out for some 1st F and an abundance of 2nd F. Sport your F3 gear.

Keep your eyes on the website for possible Go-Rucks.

UA’s: Three PAX missing due to Epstein’s Mother, two simply Fartsacked. It shall not be forgotten…

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