19 PAX, no FNGs, decided to climb #F3Peak51 on this hot and humid morning for their DownPAINment and once properly disclaimed, we got down to work.
The Thang:
Mosey around the church parking log and circle up in the lower parking lot for COP.
COP:
Partner up, Partner 1 runs a lap around the parking lot while Partner 2 does called exercise, flapjack. 3 rounds, Flutter Kicks, Carolina Dry Docks, and LBCs.
Mosey to the track, staying with you partner, run in opposite directions, when you meet up, 10 hand slap merkins, and continue until you meet again, 10 hand slap merkins. Plank for the six, then repeato.
Head over to the hill behind the baseball field for Jacob’s ladder, 1 merkin at the bottom, 6 squats at the top.
YHC noticed we still had some time left, so let’s circle up for our dear old friend Jack Webb, up to five and back down.
Mary:
Moleskinny:
Announcements:
14 PAX made the right choice for their #DRP and with a quick disclaimer we were off.
COP:
Mosey down Brixham Hill making a left into a random office parking lot for the COP.
The Thang:
Mosey over to Ballanytne Corporate Park, and partner up, speed matters, for a version of the Gopher. Partner 1 runs a lap around the putting green and does Merkins x 10, Lunges x 10 (each leg) and LBCs x 10 while partner 2 takes a lap the pond behind the Goddard School. Return to the middle for 10 hand slap Merkins. Repeat until time is called.
Head back to the start point stopping along the way for Heels to Heaven x 15 and Merkins x 10. It’s BRR season and the Vine parking lot was full of BRR runners at #Swift, move to the parking lot across from the Vine for some Mary.
Mary:
Moleskinny:
Announcements:
24 PAX made the right choice and much to Bunker’s chagrin posted at #Rebel Yell and here’s how it went down.
COP
The Thang:
Mosey down the parking lot stopping along the way for 10 merkins at each speed bump for Merkins x 10 OYO. Cross over to the St. Matthews Church parking lot. Partner Up, size and speed does not matter. Partner 1 does called exercise while Partner 2 runs a lap on the short track until the team completes the total number of reps of each exercise.
Mosey down the Church parking lot and stopping for core exercise at each speed bump: for Flutter Kicks, Dollys, and LBCs. Continue with the same on the return route.
Head back to the start point via Elm, making our way past cars. Arriving back at the start point and line up for some suicides running to each island and back. Mary while the six finishes up. Done.
Moleskin:
Announcements:
16 PAX made the right choice and posted at #Stonehenge for their #DRP and her’e’s how it went down.
COP:
Move on over to the Ballantyne Village parking deck, stopping at each ramp for 5 Merkins.
Head back down the parking ramps stopping again for 5 Merkins each time.
The Thang:
Mosey down the parking deck and over to Loch Ness for a variation of the MARSOC Short Card
Circuit Work:
Mosey along Loch Ness stopping at the next half wall for two rounds of the following.
Mary:
Moleskinny:
Announcements:
8 PAX made the right choice and posted at Death Valley for their daily DownPAINment.
COP:
Mosey to the day care parking lot stopping for Merkins x 10, Squats x 10, 4 CT Flutter Kicks x 10.
Head over to Serendipity Lane stopping for for Merkins x 10, Squats x 10, 4 CT Flutter Kicks x 10.
Get moving to Raintree Lane stopping for Merkins x 10, Squats x 10, 4 CT Flutter Kicks x 10.
Mosey to Smokerise stopping for Merkins x 10, Squats x 10, 4 CT Flutter Kicks x 10.
Move over to Rising Meadow stopping for Merkins x 10, Squats x 10, 4 CT Flutter Kicks x 10.
While we’re here, lets partner up at Rising Meadow. Partner 1 runs up to the second street light while Partner 2 performs called exercise, flapjack. Round 1 LBCs, Round 2 Squats.
Let’s head back tot he start point, stopping at Burning Tree for Merkins x 10, Squats x 10, 4 CT Flutter Kicks x 10.
One more stop at Woodfox and Strawberry, Merkins x 10, Squats x 10, 4 CT Flutter Kicks x 10.
Return to the bus lot for 2 rounds of AYG sprints.
Mary:
Moleskine:
Announcements:
7 PAX made the right choice and posted for their #DRP at the Big House and here’s how it went down.
COP:
Take a warm up lap around the parking log, circle up for COP.
Return to the van and pick up Coupons (2 Rucks & 1 Kettlebell) to exchange for some Good Livin’ then return to the parking lot with said coupons. Partner up, size and speed does not matter. Catch Me If You Can back to the parking lot, Partner 1 carries the Ruck/Coupon while Partner 2 completes 5 Merkins, flapjack.
Staying with your partners, Partner 1 takes a lap around the parking lot while Partner 2 performs called exercise with the coupon, then flapjack. Each partner completed the round, plank it up and wait for the Six. Change coupons between rounds and move on to the next exercise.
Staying with your partner, Catch Me If You Can heading back to the starting point with the coupons. Stopping for a quick circuit of 10 Derkins, 15 Dips, and 20 Squats at the benches. Pick up you coupons and return to the starting point.
Mary:
Moleskinny:
Announcements:
10 PAX ignored #Cantore and made the right choice by posting to F3 Peak 51. Here’s how it went down.
The Thang:
Move to the church parking lot for a a couple of warm laps and circle up for COP.
COP:
Mosey from the church parking lot behind the community center and to the outdoor classroom behind Matthews Elementary for 2 rounds of the following:
On the move down the Greenway, passing the turn for Sensei’s house, stopping after an indeterminate distance. Begin lunge walking back an unknown distance, plank holding for the six. Let’s bear crawl an unknown distance, plank. Alright, crabwalk an unknown distance, plank. Jog to Stonehenge. Pick a rock, don’t try to pick it up, and complete 2 rounds of the following:
Mosey back to the launch point, but first lets lung, bear crawl, and crabwalk. Stopping at the outdoor classroom once again for 1 round of the following:
Mary:
Moleskin:
Announcements:
24 PAX, including 1 FNG, posted at #F3Peak51 for their #DownPAINment and got some work done.
The Thang:
Mosey over to the track and take a warm up lap, circle up in the bus parking lot.
COP:
Freeze Gopher:
Head to the Bus lot and partner up for a favorite of YHC, the Gopher. Partner 1 runs a lap around the track while Partner 2 heads to the bleachers by the ball field and performs 10 Dips, 10 LBcs, 10 CCDs. Meet back at the bus lot, perform 10 combined merkins, flapjack. Rinse and repeat for 5 rounds.
Mary:
Return to the start point for some Mary.
Done, or maybe not, YHC had called time based upon his watch, which was showing 45 minutes had passed, but was quite surprised when I noticed that we still had 7 minutes left. YHC was perplexed, Garmin can’t be wrong, what’s going on here? Oh well, as the Lenny Kravitz song says “It ain’ over till it’s over”, and YHC wants the PAX to get their monies worth, so here we go.
Moleskin:
Announcements:
15 PAX made the right choice and posted at #F3Death Valley for their #DRP here’s how it went down.
The Thang:
Completel 2 #HairBandMiles while the remaining PAX come in on two wheels. Mosey down to the track and take a warm up lap, circle up on the football field.
COP:
Arkloader:
Line up at the goal line and perform 5 reps of each called exercise every 10 yards up to the 50 yard line with each movement.
Bleacher Work:
Head over to the bleachers between the baseball fields, staying with your partner, P1 does called exercise AMRAP while P2 runs up stair case and returns down the sidewalk. Flapjack.
Mary:
Return to the star point for some Mary.
Moleskin:
Announcements:
16 PAX made the right choice and posted at #Stonehenge for their #DownPAINment, and here’s how it went down.
The Thang:
Mosey over to the Ballantyne Village parking deck, stopping at each ramp for 10 merkins OYO. Stopping on the roof for COP
COP:
Partner Up, and line up on one side of the parking deck roof. Partner1 sprints across the roof while Partner 2 performs called exercise AMRAP, flap jack.
Head back down the parking deck ramps performing 10 squats OYO at each ramp.
Costigan Park:
Head over to Costigan Park, through the misting sprinklers for 3 round of the following using either the Fountain or the benches.
Ballantyne Corporate Park:
Mosey over to the Ballantyne Corporate Park. Staying with you partner, run in opposite directions on the short track complete 20 combined of the called exercises, continue to complete your lap. Repeato.
Jack Webb:
Start heading back to Vine stopping along the way for our friend Mr. Webb, up to 5 and back down the ladder.
Mary:
Return to the Vine with 6 minutes left for some Mary.
Moleskin:
Announcements: