Well Hill-O Monroe

Well Hill-O Monroe

7 PAX Overcame the Fartsack for the 2nd edition of #F3Monroe.  With the hurricane away, the PAX wanted to play, or so they thought.

PRE-THANG
0610 – GJ, Barney & EE met early for a 4-Mile warm up run through the City streets of Monroe

COP
Warmup Hairband Ultra lap from parking lot under bridge and back up hill from farmers market.
Circle Up Fellas!
Burpees x 10
SSH x 50 IC
IW x 15 IC
SLOW WINDMILL x 15 IC
That’s Enough!

THE MAIN EVENT

Burpee Trail Lap
As a Group, Ran the 0.4 Mile perimeter trail, stopping every 100 yards or so for 5 x Burpees
Karaoke R/L, Knee Highs, Butt Kickers, Shuffle R/L, Backwards Run thrown in during the run as well.

Mosey to Hotdog Hill
Start at Playground and Run up the hill to the Flagpole at top of Hotdog Hill for 5 x Bombjacks
Run down the hill back to the playground for 5 x Pullups
Repeato x 5

Mosey to parking lot entrance collecting EE’s Famous Epoxy Plates for some Team Hill Hairburners
Split into 2 teams
1 member Pushes plate up the entrance hill and remaining team members rotate between exercises
Round 1 – 15 x Merkins, 15 x LSS

Mosey to cones for Suicide Merkin Sprinters
4 cones about 25 yards apart each
Sprint to each cone, 10 x Merkins @ cone, Backwards Sprint to start line

Mosey back to Entrance for Team Hill Hairburners
Round 2 – 15 x Merkins, 20 x LBC

Mosey back to cones for Round 2 Suicide Merkin Sprinters
BUT Start w/ 10 Merkins and Add + 5 @ each cone #GoodLuckRequest

Mosey to Parking Lot for 3MOM
Protractor
15 x Flutter
15 x Dolly
15 x LBC
50 x SSH

DONE!!!

COT
– Continued Prayers for GJ’s M (Paige) and Family
– Others?
– EE with the Super Inspirational Take Out!

MOLESKIN

The 2nd offering of #F3Monroe was a #crowdpleaser for sure!  Awesome to have Barney out #SuperKotters for a Single Scoop of the Pre-Run but he went for the Double Scoop Waffle Cone beasting out the main event as well.  All this after coming off of a 12 hour shift keeping us all safe with the UC Sheriff’s Office #bigknucklesbrother!  Good Luck came all the way from @F3Asheville to see what Monroe had to offer and all indications are he was well pleased!  T-claps for Hoffa representing @F3theFort as well and we definitely hope to see you back out when you can make it!  Hoffa gets the #TenderheartCareBear award as the sweat on his shirt forms a huge heart shape #yesitwasamazing!  Awesome Job by last week’s FNG Bundy for coming back out and getting into the F3 Monroe swing. Bundy is Young and Strong so I see a future Q in the making!  GJ is loud.  Espresso certainly lived up to his name as the second round of Suicide Merkin Sprinters brought up his breakfast… yet again!  1st Post – Violent Coffee Hurl = name Espresso. 2nd Post, 2nd Hurl fest – Thought about renaming DoubleShot. This past Saturday he went for the Hat Trick!  Keep posting brother!  Good work by all today. The workout was tough but we are better because of it!

ANNOUNCEMENTS
– F3 Union County here to please – Come out to Thrive (Tuesday 0530 Chestnut Park) / Come out to Overdrive (Friday 0530 Sun Valley Middle) / Come out to Monroe (Saturday 0700 Belk Tonawanda Park) or Outland (Saturday 0700 Sun Valley Middle)
– SIGN UP TO Q A WORKOUT!  IT IS AN AMAZING EXPERIENCE TO LEAD A WORKOUT! YES YOU CAN DO IT!

Thank you all for making the gloom a healthier place!

Double E