FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: Just over a mile to the Bull Ring, then we stretched our way down Harney so everyone could get familiar with where our main FIGHT would happen. We wrapped up stretches and YHC invited everyone to open or close the gate if they needed anything else. fire_hazard pointed out that apparently the gate was closed on doing any other stretch. Also confirmed that YHC apparently doesn’t understand clockwise vs. counterclockwise. Thanks frasier. THE THANG: Final week of Egypt > Desert > Promised Land. The goal was to hold a 7/10 RUN throughout, then hit 9–10/10 FIGHT on the sprint down Harney. (A lot of “car ups” by the way.) If RESTRAINT was needed, the Bull Ring was the place for it: mosey for no more than two doors, then get back to work. We naturally spread out into mostly pairs, which worked especially well with an FNG in the group. Nobody ran alone. MARY: “If you’re not happy with the first 7 minutes, we’re gonna send you the extra minute free. You see? That’s it. That’s our motto.” ANNOUNCEMENTS: Roulette will be announcing details of the October challenge. Be on the lookout. Wawa brought out our FNG from the Myrtle Beach of Spain, who left with the name Matador. COT: I closed out the month talking about suffering and how important it is to this journey. My faith in Jesus has helped me better understand and even appreciate the Desert for what it is and what it produces. There are a lot of voices calling us back to Egypt. You can walk into Barnes & Noble and find plenty of books promising a way to avoid the suffering and still somehow make it to the Promised Land. That’s a lie. I challenged us to consider: Who are you listening to? What are you believing? For me, there’s deep gratitude in the suffering. Enduring it to the end. It’s the suffering that keeps me connected to Him. That closes out September. Egypt > Desert > Promised Land RUN. RESTRAIN. FIGHT. Now back to your regularly scheduled program.

WARMUP: mosey to parking lot across from bagels and warm up THE THANG: line up in street for called exercise and then run up hill. Squats, Merkins, Jump Squats, Carolina Dry Dock Mosey to dark playground for 5 rounds of pull ups and dips Grab lifting rock for legs and bear crawls Group Mary (with called burpees, twice) Back to lot for merkins, squats and big boy sit ups MARY: group Mary ANNOUNCEMENTS: yes COT: :pray::pray::pray:

WARMUP: After YHC gave the disclaimer even though the challenge was already listed out on slack prior to the workout where the pax could try to sue YHC but that would fail. Not really sure a warmup was given for this route since it was an out and back. THE THANG: Straight and to the point, run towards Covenant Day School and back with bonus points if you made it to Skunkworks to do Kettlebells. Turn back around the 28-30 minute mark in a classic you vs you challenge. Coming back off a gnarly Achilles injury I figured this would be the best workout to lead from the six while being out for my 10 years of F3 anniversary Q. MARY: No real time for her ANNOUNCEMENTS: Prayers to flipper and his m who is up for surgery on the 14th of October, Beer Ruck on November 14th(pretty sure its more breweries and less miles these days). Astro on q next week. Kudos to all of you who showed up to FT this morning and those that couldn't make it, when I first moved to Charlotte F3 gave me the sense of direction. Through all the ups and downs F3 has always been there and I can't thank you all enough for taking a young 23 year old lad from Northern Jersey into the mold of F3 even though I'm 95% positive I'm still one of the youngest F3 pax if we don't count the Friday Ultimate Crew. COT: Ductwork with the takeout