Oops… I did it again.

15 Pax answered the siren song of the GCOD and came ready to chow down and get to work.YHC realizes the horrible precedent being set by regularly feeding the Pax. My wife and children also find my behavior truly bizzare and slightly concerning. There are worse things to get involved in than a group of men running around in the dark in the wee hours of the morning. One of those things is a group of men running around in the dark in the wee hours of the night. YHC saw one of those last night upon his return from procurring GCOD supplies and thought “what kind of person wants to run around the the dark at night? Idiots, that’s who.”

Warmup

25 SSH IC

10 Plank Jacks IC

Let’s mosey around to the sewer pipe by the dog park. 15 Dips & 15 Incline Merkins (Punkin Spice did derkins). Continue mosey down the trail, take sharp left turn back around dog park and up to Woodland. Right on Woodland to Hootie’s Hill of Hell AKA Triple H AKA Boxwood.

“Please not this. Please, my legs just started to feel better.”

50 Single Count Russian Twists

Run to the top of the hill.

Dan Taylor (1 Squat, 4 lunges) to 4

Ooh, ooh, ooh, ooh
I feel my temperature rising
Help me, I’m flaming
I must be a hundred and nine

Burning, burning, burning
And nothing can cool me
I just might turn into smoke
But I feel fine

Run back down the hill. This might be the steepest hill YHC has ever run down at speed. Serious concerns about faceplanting. Head back to the sewer pipes by the dog park for 15 dips and 15 derkins.

Mosey down the trail to the monkey bars.

10 Pullups

20 Merkins

30 Squats

Mosey to the foot bridge accoss the Ragin’ Reedy.

Balls to the wall on the bridge for some hip slappers. One of the Pax jokingly asked YHC if we were going balls to the wall on the bridge. I don’t know that they liked the response.

10 double count Hip Slappers IC.

Continue the mosey down the road toward McDaniel. Look at those glorious sewer pipes. Let’s jump over them a whole bunch. Something about being a child of the 80’s creates an obsession with Sewer Pipes for YHC. If they were good enough for Mario and TMNT, they’re good enough for F3.

Bent Jacobs Ladder

1 burpee, traverse the pipes, 2 burpees- rinse and repeat up to 7.

Mosey back toward the vietnam memorial. Stop at the stone bridge and do 25 dips. Mosey back to Shovel Flag.

MOM

25 Flutters IC

10 Freddy Mercury IC (sorta, YHC cannot count and must call out halt)

15 dead cockroaches IC

15 Rosalitas IC

15 Hello Dolly IC

Plank- opposite arms and legs up/out

10 plank jacks IC

Great work by all. We covered just over 2 miles and kept moving the whole time.

COT

Unspoken prayers of the Pax.

Announcements- Sign up for the Body Weight Beast Challenge the week after Mud Run. Aloha and Nature Boy are signed up and if they can do it, so can you. It’s at Flour Field and will be awesome.

F3 Connect- Business Time (if that’s not funny to you, watch this https://www.youtube.com/watch?v=AqZcYPEszN8) In all seriousness, this is a great idea that has worked well in Charlotte and we are expanding to the Upstate. In short its a monthly business networking group for F3 (thank you Domer for assisting with YHC’s inability to clearly communicate this AM). First event is set for September 18th, with more details to follow. Please see Holla, Erector or GCOD with questions or suggestions. Bartman will handle all complaints.

BRR may or may not still need drivers- see Flay. We are looking for one more mud run participant- see Domer or Mega.

The Lucy long slow distance run on Sunday mornings is a great opportunity to get in a good calorie burning workout and get some fellowship at the same time. It’s more of a mental obstacle than a physical one. The loop is easily shortened or lengthened and we are typically done running around 7:30. Launch is 6:00 from Starbucks on Main.