DATE: 2023-05-03
AO: Compound
Q: Wapner (F3 Cape Fear)
PAX: Doodles, Hightower, Zeus, Peanuts, Roddick, Patchouli, Snake (Will Harris), Lazlo, Poe FNGs: None
COUNT: 10
WARMUP: 1 lap around the field, SSH x 20 IC, ATMs, Bolt 45s, Windmills x 10 IC, 5 burpees OYO
THE THANG: We moseyed up District Ave for some pearls on a string. At Nando’s we did 20 Smurf Jacks in cadence. Then we sprinted up the block to the next intersection where we performed 10 Merkins in cadence. We moseyed up to Strawberry Lane for 20 American Hammers in cadence.
We regrouped at Strawberry Park for a Dora consisting of 100 Merkins, 200 Squats, and 300 LBCs. While Pax 1 did the exercise, Pax 2 ran to the other end of the park, completed 3 burpees and ran back to swap with Pax 1. Pax held Al Gore while waiting on the 6. Reverse Indian Run back to the AO.
At the AO, we finished our time together with a 2 Hennie Muller’s/hourglass runs (up one sideline, sprint the diagonal, up the other sideline, and sprint the diagonal across to where you started).
MARY: N/A
ANNOUNCEMENTS: GTE 44 in Cape Fear in November, Murph on Memorial Day, 2nd F event on May 24th
COT: Love your neighbor. My word for this year is love. Little did I know that I would really learn what that means this year. My F3 family and church family have been integral providing love and support to my family over the last few months.
F3 The Capital 