THE SCENE: Speedway is a beautiful AO at the foothills of the Smokies. Sun rise over the mountains, clear sky’s. Yea you can imagine.
F3 WELCOME & DISCLAIME
WARM-O-RAMA:
Tabatta warm up 30 sec on 10 seconds off
- merkins
- Cherry pickers
- Rev lunge and reach
- Thrusters
- Shoulder taps
- High knees
Pax picked up flags and moseyed to entrance of the church.
THA-THANG:
Pax picked up two sand bangs at entrance of church
Split pax into two groups
Each group takes a flag and a bag
One pax carry flag one pax runs with sandbag in each group.
Head right out of AO heading down Chapman Highway
Every .25 mile pax will stop- 10 leg raises, 15 Squats, 20 Merkins. Half plank till 6 up. Q Call 6 up
Switch who carries flag and bag after check points.
If pax carrying bag stops before .25 that group has 1 burpee at check point. If pax stops twice or walks add additional burpee for each time.
Run to foothills Dr turn right
Go to left in neighborhood
Teams split up and for a race.
The roads in the neighborhood are set up in loops. The groups raced around the loop in opposite direction winner gets back to start first.
Each group carries their bag and flag
Loser 10 burpees
winner merkins till 6 for losing pax finishes
We moseyed up the road towards as it turned out a house Cowpatty and Shenanigans are renovating. Run down hill to end of cul-de-sac 10 merkins, Bernie back to top.
Walk back to Chapman highway
Run back to AO. Nice climb up Chapman . Every .20 mile we stopped and did 10 leg raises.
Switch who Carrie’s flag and bag
MARY:
Core EMOM
20 BBS
20 Gas pumps
20 X factors- round 1 2ct rd 2 and 3 sc.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
To become a father is not hard. To be a father, however, is.
Dad dreams, he plans, he struggles, so that we might have the best
MOLESKIN:
the free advertising and horn honks made the run more enjoyable.
ANNOUNCEMENTS:
Convergence July 2.
Beer Mile July 16th