24 PAX put in the work this morning at Flash

24 PAX put in the work this morning at Flash

24 Pax came out to Flash this morning as we covered 3+ miles in a simple workout this morning.

Warmup:

• Extended mosey over to side of football stadium.
• SSH
• Mt Climbers
• Merkins

Thang:

Using the hill between the 2 roundabouts start with:

• 7 Burpees after running around the bottom roundabout
• 7 Supines when you reach the gate
• 7 Merkins after running around the top roundabout
• Repeat with each round decreasing each exercise by 1 until you completed 7 rounds

Mary for the 6

Mosey to bleachers

Round 1:

• Start wtih 10 merkins
• Bear crawl up first ramp, Duck walk 2nd ramp
• Single leg hop up bleachers/ run down
• Single leg hop up other leg bleachers/ run down
• Two legged hop up bleachers/ run down
• Rotate through until end of bleachers
• Bear crawl down first ramp, Duck walk 2nd ramp

Round 2:

• Start wtih 10 merkins
• Bear crawl up first ramp, Duck walk 2nd ramp
• Run up bleachers  / run down
• 10 dips at the bottom
• Run up bleachers / run down
• 10 derkins at the bottom
• Rotate through until end of bleachers
• Bear crawl down first ramp, Duck walk 2nd ramp

Round 3:

• Start wtih 10 merkins
• Bear crawl up first ramp, Duck walk 2nd ramp
• Shuffle up bleachers  / run down (rotating left/right each set stairs)
• 10 dips at the bottom
• Bear crawl down first ramp, Duck walk 2nd ramp

Mary for the 6

Mosey back to start

Moleskin:

• Appreciate Posse taking the time to post with us this morning after being part of the record breaking Union County Marathon Squad this Saturday.  Also, enjoyed the backblast and cannot agree more about the message on taking the opportunity to clown car.
• Little disappointed that we did not see a BC –  Patriot Flag drive by this morning, must have taken a page out of Belichick’s book and decided not to celebrate AFC Championships
• Great to see Recalc sporting the F3 – 49’er jersey this morning
• Heard some mumble chatter regarding the first part of workout that it was copied directly from the Friday AMRAP, but being that the course has changed felt it was ok to input into a workout
• Glad to have Tom Tom post again with us and opportunity to learn a little more about what got you to CLT from Idaho and your upcoming mission

Announcements:

• Fuse Box arranging combined order for Clydesdale shirts – reach out to him if you wish to order.  Deadline to submit order is today
• Father/Daughter Date Night Event March 2nd – http://www.markthismoment.com/index.php/eventdetails
• 3rd F opportunity: Mondays 7:30 Brooklyn Pizza Wesley Chapel
• Last Unofficial Floater workout this week before launch on Feb 1st
  • Special Guest Q and Celebration for long awaited Respect member this week
• Q Signup available for Flash: https://m.signupgenius.com/#!/showSignUp/30E0F49AAAF2BAAFA7-f3flash1
• Watchtower tomorrow – Stubhub leading his VQ – tickets are in high demand for this event – Be there!