Approved by All Three Urbans

Approved by All Three Urbans

QIC: Starfish

Date: 08/11/2017

PAX: Van Gogh, Root Canal, Full Nelson (WB), Toe Tag, Snapchat, Thistle (WD), Geppetto, Birdhole, Butter, Starfish

Coach Urban Meyer, “Country” Music Superstar Keith Urban and his M, the former Mrs. Tom Cruise aka Nicole Kidman, all approved the festivities in downtown Winston-Salem today at the premier aka only Friday non-running workout in F3Winston-Salem.  Not sure all of the 10 pax in attendance also approved but they did participate and knock out 2.1 miles and a truckload of exercises.

Roving Warm-O-Rama

Mosey up Cherry Street and turn right on 4th, stopping at each intersection for warmup exercises:

• Cherry and 3rd:  SSH x20 IC
• Cherry and 4th:  IW x15 IC
• 4th and Trade:  Windmill x10 IC
• 4th and Liberty:  Copperhead Squats x20 IC
• 4th and Main:  Mountain Climbers x15 IC
• 4th and Church:  Peter Parkers x15 IC (except @Butter who did Parker Peters)
• 4th and Chestnut: Parker Peters x15 IC (except @Butter who did Peter Parkers)
• 4th and Patterson:  Merkins x10 IC

Mosey to Bailey Park lawn.  Line up along Patterson side of field for:

Ark Loader

Bear Crawl across field (~30 yards).  Bear Crawl back.

Duck Walk across field.  Duck Walk back.

Crab Walk across field.  Crab Walk back.

Frankenstein Walk across field.  Frankenstein Walk back.

Bunny Hop across field.  Bunny Hop back.

Frog Hop across field.  Frog Hop back.

Gorilla Crawl across field.  Gorilla Crawl back.

Mosey to 4th Street end of lawn.  Get in groups of 3 for:

Three Man Grinder

Partner 1 stays and does AMRAP squats while Partner 2 and 3 run length of field.  Partner 2 stays at north end and does AMRAP merkins while Partner 3 runs back to Partner 1.  Rotate, rinse and repeat.  Mix in rounds of sumo squats/wide merkins; alternating side lunges/hand release merkins; and reverse lunges/Carolina Dry Docks.

Roving Mary

Mosey up 4th Street and turn left on Cherry, stopping at each intersection for exercises:

• 4th and Chestnut:  LBCs x15 IC
• 4th and Church:  People’s Chair with Jack Reachers x20 IC
• 4th and Main:  Low Dolly x15 IC
• 4th and Liberty:  Box Cutters x15 IC
• 4th and Trade:  Freddy Mercury x15 IC
• 4th and Cherry:  Balls to the Wall with 10 Hipslappers OYO

Jailbreak to the VSF.

COT/BOM:  @Birdhole took us out.

FIN.

NMM

@Thistle asked if he was getting old or if all workouts were starting to feel like #Flatline.  To which @Butter responded, “Both”.  And it was noted that our #WarDaddy was out front during the 45th minute (and for most, if not all, of the first 44 minutes as well…)

Great to see YHC’s CLT Metro buddy @Birdhole here in the Dash for his first post at #UrbanAssault.  And thanks for the kind words and strong takeout at COT.

@RootCanal is psyched for YHC’s pending relocation to Austin.  YHC will expect him to come Q a workout there soon.

There was some #TeachersPets action with a pre-UA 5K…@VanGogh, @Geppetto and @RoadApple were involved and maybe others.

Speaking of @VanGogh and @Geppetto, somehow YHC got teamed up with their youthful energy during the Grinder…yikes.

#Kotters to @FullNelson…strong work out there brother and way to push your old man @ToeTag out there.

@Snapchat was well rested after getting a full night’s sleep and was particularly strong during the ArkLoader and would give @Raider a run for his money on bearcrawls.

@Katniss HCd for the first half but must have thought #UA meant #UnexcusedAbsence.

Thanks for the keys @ToeTag.  Love me some #UrbanAssault.

https://www.youtube.com/watch?v=X_45jbE5_Y8//