Urban Assault

The “theme” for this morning was related to how F3 beatdowns have been described: run a little bit, do something awful, then run a little bit.

The QIC pulled in with no time to spare and the PAX was ready to go!

Warm-o-rama

• SSH x 25
• Mt Climbers x 26
• Squats x 25
• Windmill x 15

The Thang

• Mosey down 2nd Street and stop at Catholic Charities
• Tabata – 20 secs AMRAP followed by 10 second “rest” x 8
  • CDD with the occasional Mt Climber set thrown in to help PAX recover
• Mosey down 2nd, right on Spring and stop at WS Foundation
  • BLIMPS x 2
    • Burpee x 5
    • Lunges x 10 (yes, each leg)
    • IS x 15
    • Merkins x 20
    • Plank Jacks x 25
    • Squats x 30
• Mosey down Spring, right on 6th, stop at WS Street School
• Deconstructed Burpees
  • 10 squats
  • 10 Cobra humpers
  • 10 Merkins
  • 10 Cobra humpers
    • repeato dropping 1 rep each round until you get to 1
• Mosey down 6th, right on Cherry & take it to the house

6MofM

• Russian Twist, nice and slow x 15 IC
• Freddie Mercury x 35 IC

COT – YHC took us out, giving thanks for today and prayers for our brothers heading to Nicaragua to dig some wells so residents can have clean water.

NMM

• Thankful for the push/accountability of Qing, helped get me there
• Great to see Fizzy and his 2.0!  Been too long.
• The fashion sense of the QIC was noted
• CDD for tabata was loved by the PAX, especially when the Q did Mt Climbers on the last set while everybody else was doing the right thing. #cobains
• Mutton has the code!  That’s all you need to know.
• Good to see the “stoopid runners” go by on 6th while we actually worked out.  Caught a few again on 4th.
• Whole lotta skin showing from Toto and Bueller as they ran by.  Looks like they bought their tickets
• Cobra has gas
• Got a fun visit from Maize all the way from Raleigh town!  He represented well.
• Great push, great job covering the 6!  Start together, finish together!