F3 The Ricky Bobby – March 6, 2024

Four PAX showed up to brave the rain at The Ricky Bobby. Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
Four sprints under the awning.

TABATA:
20 minutes. One random exercise per minute. (40 seconds on, 20 second of rest).

BEATDOWN 1:
The rain seemed to taper down to a drizzle so we ran to the back of the school for suicide sprints (stack the exercises).
Light Pole #1: 10 merkins
Light Pole #2: 10 merkins, 20 squats
Light Pole #3: 10 merkins, 20 squats, 30 SSH
Curb: 10 merkins, 20 squats, 30 SSH, 40 plank jacks

*** Off in the distance there was a train, so 5 burpees.

BEATDOWN 2:
We ran back toward the front of the school. Keeping the same theme with exercises at light poles, we did the following.
Light Pole#1: 5 wide arm merkins
Lunge walk to next Light pole.
Light Pole #2: 5 wide arm merkins, 10 Bobby Hurley’s
Bear Crawl to next light pole
Light Pole #3: 5 wide arm merkins, 10 Bobby Hurley’s, 15 Parker Peters (count one side)
Nur to next light pole
Light Pole #4: 5 wide arm merkins, 10 Bobby Hurley’s, 15 Parker Peters (count one side), 20 high knees (count one side)

****Minute wall sit followed by 10 air presses in cadence.

BEATDOWN #3
5 minute AMRAP (one minute per round)
5 burpees, 5 squats, 5 merkins (rest until the next round)

ANNOUNCEMENTS:
Rice N Beans, Tuesday, March 12 from 5:45-7:00 p.m. at the Salvation Army in Gastonia. See  Anchorman for details.
Food Ruck on Saturday March 16 at 5:45 a.m. beginning at the Fighting Yank. PAX will ruck to Harris Teeter purchase items and ruck back to the Fighting Yank for the start of the workout.
Convergence on Saturday, April 13 at 7:00 a.m. CaroMont Health Park.
Community Foundation Run 5K on Saturday, April 13 – Pushers are needed for the chariots. Contact Purple Haze on Slack for details.
Extinction Run is Saturday, April 20 beginning at 9:00 a.m. at Primal Brewery.

PRAYERS and PRAISES:
Continue to keep the PAX who are ill and on IR in your thoughts.

Aye,
Radar