Speed with an Oompa Loop-a!

  • When: 08/08/17
  • QIC: Tank
  • The PAX: Venus, BTB, Trump and Zuckerburg

5 of Cape Fear’s finest PAX posted for the Turbo Tuesday who was craving the need for speed this morning.

Here is how it all went down:


SSH x 15

Cotton Pickers x 10

Windmill x 15


First, PAX moseyed to the Live Oak Dr. loop and satisfied their craving for speed.

  • Warm up run around the loop (~400 yds)
  • Mosey ¾ of loop, sprint last ¼
  • Mosey ½ of loop, sprint other ½
  • Mosey ¼ of loop, sprint final ¾

Next, we ran to the Johnnie Mercer’s Pier.

Then came the final twist. It went something like this:

  • Starting from the Pier all the way to Stone St., run through each Access Point (12 in total) in a LOOP (hence the title!) i.e. up one access point, down the other one is 1 loop.
  • Pain stations every two loops. If you did the math, there were 3 pain stations as follows:
    • Partner people’s chair (lean on each other’s back) 30-45 sec
    • Partner merkins x 10 (alternating shoulder touch)
    • Partner derkins

We were pretty close to quitting time but a quick group decision landed us in the ocean. That was awesome!!

Ran back to the flag…

COT for Counterama, Namerama, Announcearama…


  • Strong work today. It was humid but we all hang in there…
  • @Venus – thanks for getting me going at the start. Rusty, ha!
  • New workout: (1) Ruck style every Wed night. Soft launch on 8/16 at 1800.
  • Sign up for Brolympics!!
  • Like I always say, consider Q’ing. F3 is a privilege and with that privilege comes a responsibility to lead.

Have a great rest of the week…

TANK out!



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