# of PAX: 16
PAX: Tea Party, Nomad, Hooch, Shortrib, Tiny Tank, Tubbs, Trolley Stop, Sunshine, Epo, Tombstone, RX, Glass Joe, Pumking, Rocket Queen, Crosswalk, Foxtrot
SSH x 10, IC
Curb Stretches | For the Ft. Fisher Ruckers
Begin Mosey to the pull-up bars.
Along the way, stop. Partner up. Partners face one another alongside walk and start doing mirror burpees. One partner completes a burpee and then the other partner completes a burpees. 10 EA, then 5 more EA, then 5 more EA, then 5 more EA (total = 50).
Mirror Burpees | 5 more EA, then 5 more EA, then 5 more EA (new total = 80)
Mirror Burpees | 5 more EA, then 5 more EA (new total = 100)
Mosey | Arrive at Pull-Up Bars.
Partner 1 runs to tennis fence & return (about 400m) while Partner 2 does AMRAP of 8 squats, 4 merkins, 2 pull-ups keeping count of total squats. Rinse and repeat 4 x’s.
When all teams have completed 4 rounds, pax line up facing partner along sidewalk for mirror squats. All teams do squats until their total count reaches 200.
For fun, Mirror Burpees | 5 more EA.
Mosey back to flags.
Strong work by 16 PAXs!
LoTide Run upcoming on March 17th. Register (5K or 10K) and enter as F3 Cape Fear team. Fastest 5 times comprise our time. Remember, even if you are mosey-pace pax like YHC, you ENABLE someone else to finish in our top 5!
Sir_Mix is running a 50 miler – lots of sand and Bald Island – ask him for the details – pray for him.
Great work by Sunshine. Workout # 2 is the hardest and you v. you won w/ 45 minutes of continuous movement amidst the best brotherhood on Earth.
Way to go Tiny Tank and Epo – back at it after many miles on Saturday during the Ft. Fisher Ruck. These stretches were for you! Dilly, Dilly!!!!
Tombstone – way to go – coconut telegraphs reports you completed a 5K w/o pause – strong work!
Glass Joe, Trolly Stop, Tiny Tank – all were flying on the 400M intervals.
Crosswalk – nothing like a clown car full of HC’s – way to bring ‘em! We are going to get you a van so you can fill that with FNG’s.
Tea Party just keeps going and going. Great to see Rocket Queen – obviously, his work keeps him moving as his squat form was right on!
Prayers for Seahorse’s daughter who is coming home from the hospital, for RX’s father-in-law, Johnny, who has a condition that YHC spell, but diverts protein to the wrong places in his systems, and for the Hoff’s brother.
Prayers for all wearing a uniform, serving others, in any capacity, at home or abroad.
Strong Work!!! Honor to be the Q. Thank you!
HAAD! | RLTW! | Foxtrot out.