AO: og_AO, Hugh MacRae Park
# of Pax: 20
Pax: Gravity, JoCo, Big Sky, Do Right, Magnito, Pony Express, Mayhem, Kramer, Dixie Chick, Morpheus, Special K, Hello Kitty, Floppy Disk, Gum Tree,, Seahorse, Beauty,, Jiffy Pop, The Adjuster, SOL, Deputy Dog and Flight Nurse for Mary & Nam-o-Rama.
SSH x 20 IC
Tappy Taps x 15 IC
In honor of the 9 Fort Fisher Ruckers and Flight Nurse, 10 Burpees OYO
Spilt up into two groups. Group 1, grab a kettle bell
Group 1 selects a partner and everybody mosey to Goose Poop Island for a Gorilla Exhibit Workout.
100 Squat Thrusters
300 Tricep Extensions
Other partner runs to the knee wall and completes 5 burpee box jumps.
Mary on the 6
Mosey to the pull up bars
With your partner, complete 100 pull ups (cumulatively while one partner does KB swings.
Mary on the 6.
Mosey to the AO.
Welcome Flight Nurse
Mary – Hello Dolly’s x 10 IC
Gravity and Flight Nurse are both celebrating 19 years of marriage – 19 burpees OYO.
COT: YHC’s father-in-law who’s been in the hospital since Friday … hoping for a diagnosis today.
Skins: Great workout all. I threw this workout together last night while simultaneously forgetting to load the KBs into the car … so I grabbed about 10 KBs hoping we’d get about 20.
Tomorrow, Tuesday 5/7 – soft launch of Ballast Beat Down – a new downtown bootcamp) AO for those of you that don’t post at run day.
Saturday, 5/11 – soft launch of F3 Topsail at Kiwanis Park in Hampstead.
Saturday, 6/1 – F3 Cape Fear’s got the Q at the launch of F3 Lejeune (I have to google how to spell it everytime).
Tonight – F3 Cape Fear Council meeting 7:00 pm at Brewer’s Kettle
As always, an honor to lead, and grateful for 19 years of marriage.