Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

• Probably 1,000 posts
• 7 half marathons completed
• 2 Blue Ridge Relays
• Maybe 3,000 miles of running
• 10+ CSAUPs
• 100+ Q-ed workouts
• Hundreds of Clown Car rides
• Stronger Marriage and relations with my kids
• Major advances in my career / leadership (I accredit some of this to F3)
• Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

• Hand Release Burpees x 5 (OYO)
• Good Morning x 10 (IC)
• SSH x 20 (IC)
• Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
• Mountain Climbers x 20 (IC)
• Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

• Burpees
• Wide Grip Merkins
• Carolina Dry Docks
• Diamond Merkins

Group 2 (Legs and Abs)

• Jump Squats
• WW1
• Star Jumps
• Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

• Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
• Eight – 80 yard dashes + 4 Hand Release Jack Webbs
• Six – 60 yard dashes + 6 Hand Release Jack Webbs
• Four – 40 yard dashes + 8 Hand Release Jack Webbs
• Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

• Low Slow Flutter
• LBC Ladder (IC)
  • 5
  • 10
  • 15
  • 20
  • 10
  • 5
• Have a nice day

Announcements:

• Mulch
• Q Swap in August

T-Claps (Recognition):

• Gump for 5 years of F3!
• YCH for 6 years
• Kid Cracker for the Kotters – welcome back brother!

Prayer:

• Unspoken
• 1st responders
• Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!