Shovel Flag planted for the PAX of 16 along the crusty pavement at Lourdes for the first workout under 45 degrees in several moons. In light of the recent weather event, we took to the elevated area of the AO.
The Thang:
Run Oxford to Overbrook to Anderson toward Six Forks and enter office parking lot
Warm-Up: SSH x 15, Plank Jacks x 15, Imperial Walkers x 10, Merkins x 10….mosey to the end of the parking lot & Partner Up
Partner 1 runs to Anderson and back, Partner 2 AMRAPs exercises as called (Squats, Monkey Humpers, CDD, Wide Grip, Right Arm Stagger, Left Arm Stagger, Dying Cockroach, Take a Bow Left, Take a Bow Right, Hand Release Merkins)
Spring to top of the parking lot
The 49er (Spiderman Merkins, Squat Jumps, WW2 Sit Ups), Chilcutt Hold till all were done
LBC’s x 25, Decliner x 15
Sprint back home
COT
Naked Moleskin:
–F3 Pig Pickin’ is Oct 22nd 4pm-9pm: Details with link to sign-up for numbers is here http://f3nation.com/2016/10/10/f3-raleigh-pig-pickin-pre-blast/
–3rd F Dinner is November 3rd from 6-7:30pm @ Christ our King Church. See details in announcements
-Welcome to F3 Raleigh Postfontaine, guy has wheels so let it be known to the “fast guys” out there. Sure to see him in the Q lineup before long. Cannot recall the missing PAX, always forgetting one. Hope PAX get their power back and places fixed, sounds like our crew was spared the worst of possibilities.
-Cobains for the missing PAX name, sound off with the name! Always an honor to lead a fine group of men, EH new guys to Q a workout…..plenty of opportunity out there.
-Prayers for the families recovering from the effects of Hurricane Matthew, lots of inspiring stories of action during the impact but it also comes with the sobering reality of lives changed and lost.
