urban assault 8/13/21

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urban assault 8/13/21

QIC: palin

Date: 8/13/21

PAX: lamb chop, transcript, guac, drip, palin

YHC arrived a bit early to find transcript and lamb chop stretching, drip soon joined us and i was relieved to have an even number of pax, until guac showed up, no biggie. the recent spartan race humbled YHC as my grip and hanging strength was not sufficient to accomplish what i set out to do so i planned to focus on my weaknesses and it went like this

the Trestle

one pax traverses from one trestle to another along the girder. for the duration of said pax’s travel the rest of the group completes called exercise. 6 rounds were completed so everyone did each exercise 5 times. Exercises were:

  • Merkins
  • squats
  • plank jacks
  • BTTW
  • lunge
  • american hammer

mosey along, taking the time to do a balance beam routine on the train track as we went back to bailey park for

the murder bunny relay

divide up into teams of 2 and 3 PAX. one pax murder bunnies to a predetermined point and murder bunnies back, meanwhile remaining pax complete the following exercises

  • 50 burpees
  • 200 merkins
  • 300 squat
  • 400 lbc

cut it a bit short for time. mosey back to the start for mary and we were done. fun was had by all

announcements:

  • shmedfest – sign up on runsignup.com. everything is free except the 5k/funrun. more info at https://www.f3winstonsalem.com/f3/2021/08/the-shmed-is-back/
  • f3 10 year anniversary in wilmington

prayer requests:

  • Transcript’s 3yo daughter had a seizure on monday, prayer for answers and peace