• When: 04/07/2016
  • QIC: Fresh Prince
  • PAX: Anthrax, T-Square, Fresh Prince

3 PAX braved the elements and enjoyed a nice rain free workout at Goat Island this morning.  I like to think it was in honor of my first Q.  After a short discussion on how I don’t know how to use Twitter, we dove into the Warm Up.

WU – IC

20 SSH

20 Moroccan Night Clubs

20 Don Quixote

15 LBC

Pledge – None of us knew why the flag outside the Cramerton Post Office was at half mast so we agreed it was in honor of Merle Haggard – RIP Mighty Merle (I apologize if there is a more serious reason)

The Thang :

We got our mosey on and headed to the back of the main buildings for some light Ab work. We did two sets of 100 OYO Russian Twists (200 total), two sets of 50 Freddy Mercury’s (100 Total) and 1 set of 25 Flutter Kicks.  In between each set we ran to the end of the road and did 10 LBC’s OYO.

Short Recovery then mosey’d to the BB&T Alley for some Leg work.  We did 100 squats OYO (was supposed to be two sets but found a weird wonky sensation in the legs running up stairs after doing squats) , 2 sets of 100 Mountain Climbers (200 total), and 1 set of 25 CDD’s IC.  In between each set we ran a lap up the stairs and around the building.  On the final lap around the building we continued on to the main parking lot.

Short Recovery then on to some Upper Body Work. We did 2 sets of 50 Merkins (100 total), 1 set of 50 Shoulder Taps, and 1 set of 25 dips on a nearby bench.  In between each set we ran to the gazebo for 5 pull ups OYO.

We regrouped at the main parking lot and found we had just enough time for 5 Burpee’s OYO.

As there were only 3 of us no need for the Namorama, however my curiosity got the best of me and we went around and told the story behind our F3 names.  T-Square closed us out with a prayer and was kind enough to mention the FartSackers who didn’t make it out.

Thanks for the great effort today and glad my first time was with you (relax… that’s only awkward if you let it be).