EPIC time at UA!

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EPIC time at UA!

QIC: Van Gogh

Date: 10/11/2019

PAX: Lambchop, Lysol, Rundown (WD), Posthole, Cheesesteak, Snooki, Seatback, La-Z-Boy (WB), JarJar, Chisel, Undertow, Greased Lightning (Former FNG Raul Luiz), Dirty Bird, Drip, Dr. Toot Canal, Zamboni (Former FNG Ricky Neerman), Van Gogh (QIC)

UA Site-Q, Cheesesteak, was in need of Q’s, so YHC volunteered to lead the PAX around on a fun trip around the AO. Not sure why but since YHC tweeted out the workout would be EPIC, it felt required to include it in the beatdown somehow… YHC remembered the cable wire fence around Long Branch makes for an unstable and challenging feature to use, and it was also incorporated thusly. Complicating matters a bit was that YHC started the morning a bit hungover from enjoying some whiskey the night before with Bullwinkle (a relatively new PAX)… luckily some coffee was brewed before heading out to Urban Assault and about 10 minutes in the hangover was gone! F3 cures hangovers! 

Warm-o-rama

  • SSH x 15 IC
  • IST x 15 IC
  • CHS x 15 IC
  • WHTC x 15 IC

 

The Thang

    • Mosey to 4th street stairs up to Long Branch
    • Bear Crawl up stairs to tracks.
    • Lunge Walk across 4th street Bridge
    • Bear Crawl to 3rd street bridge
    • Lunge Walk across 3rd Street bridge
    • Ring of Fire
      • 17 PAX in a circle
      • One at a time PAX take turn running around pushing feet to the ground
      • ONE at a time, no doubling up!
    • Mosey down trail to cable fence
    • Partner up!
    • EPIC DORA
      • Partner A runs up and around radio tower, Partner B does:

 

  • Erkins x 50
  • Peter Parkers x 100
  • Incline Mike Tyson x 150
  • Crunchy Frog x 200

 

    • Flup Flop repeato til done.
  • Big Bear Burpee Train
    • PAX line up and do burpees
    • PAX at end of line bear crawls to front
    • Repeato til all the way through
  • Mosey back to start

Mary

  • American Hammers x 15 IC
  • LBCs x 15 IC
  • Van Goghdas x 15 IC

 

CoT

  • Greased Lightning, former FNG Raul Luiz, just moved to Winston to work with Reynolds. He was brought by Lampchop and Dirty Bird. He is from a partner company (that makes Modelo’s) and likes to travel. Our other FNG said he has seen him sing kareoke, including some songs from Grease. Greaser was another earlier option and Greased Lightning made the logical connection. 
  • Zamboni, former FNG Ricky Neerman (Hard to hear in the recording?), was also brought by Dirty Bird and Lambchop. Zamboni also works at Reynolds, has been there 14 years, he loves to play sports and travel. He used to play for the Thunderbirds here in town…!
  • Prayer requests for Undertows Dad is restarting Leukemia Tretament, Seatback’s Pastor, Father Paul Werricks has Bells Palsy and Colon Cancer, Rundown gave a Praise for Little House’s son Mason who got a good blood report.
  • YHC took us out lifting up our prayer requests, asking for guidance and wisdom to be leaders in our communities, and giving thanks.

 

NMM

  • The PAX covered 2.25 miles this morning… 
  • Lysol said he appreciated thoroughly getting down form for Lunge Walk and Bear Crawl at the start of our day.
  • The high turnout made the ring of fire a bit harder than anticipated… lots of MC about modifying and letting multiple PAX go at once – but no. We don’t wake up that early for an easy workout! We pushed through and are better for it!
  • Our two FNG’s did very well this morning! Nice to meet them and I hope to see them back out… Lambchop is on a role getting these FNG’s out this year!
  • Our war daddy Rundown is a UA regular… I wonder when he’s gonna Q?!
  • Site-Q Cheesesteak was EHing Seatback and La-Z-Boy for their VQs coming up… leadership at work! Both PAX should put on a great beatdown.
  • Lots of good teamwork going on between the PAX this morning, that’s why I do enjoy DORA’s and partner work. 
  • The Big Bear Burpee train was another exercise that ended up being a bit more difficult than planned due to the large turnout… still the PAX got it done in a bout 5 minutes. Not sure how many burpees it came out to…. But it was enough!
  • Always a pleasure to lead such fine men… now we just need to get you guys to step up and lead at this fine AO for the next few months!

Thanks for the keys, Cheesesteak, I made copies and left them all along Long Branch trail!

VG

 

Tags: @F3WinstonSalem