Day: June 9, 2017

We had 2 FNGs at The Storm on Tuesday.  One of the FNGs is a proud University of Alabama fan so he naturally was blessed with the F3 name War Eagle…the battle cry of Bama’s arch nemesis, Auburn (just ask Whoopee).  In conversation with War Eagle, I learned that he is training for the Spartan Super in Asheville on July 29th.  Since I’m also running this race, I thought I’d tailor the workout as preparation for The Super, an obstacle race that rewards failure with burpees….hence the title 20 Trains.  Sadly, War Eagle fartsacked & missed out on the opportunity.

Warm Up

• Disclaimer…not needed since there were no FNGs.
• Don Quixotes (15)
• SSH (15)
• Moroccan Night Clubs (15)
• Hillbillies (15)
• Mosey down the hill – high knees
• Mosey up the hill – butt kickers
• Mosey down the hill – grapevine left
• Mosey up the hill – grapevine right
• Pledge

The Thang

• 20 Trains = 10 min Burpee Challenge: 8,9,10,11,12,12,11,10,9,8.
• Round of 11s: pull ups & flutter kicks (between gazebo and Center St)
• 4 corners: Rocky Balboas, Spiderman Merkins, LBC’s, Dying Cockroach (exercise 30 seconds then run to the next pain station)

Circle of Trust

• Announcements – Convergence THIS Saturday in Downtown Gastonia
• Exchanged prayer requests
• Prayer

Special thanks to Anthrax & Short Sale for showing up….for pushing me to be a better husband, dad, friend, leader, and servant of The Most High.  I appreciate you Brothers!!! Aroo.