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…
