11 of Iso's finest met up on a cold and wet morning at Birkdale Starbucks for Bearean led by yours truly.
We learned about how Hotbox got his name (he owns the new sauna in Birkdale near the movie theater!) and we (I) met Sack (FNG-1) who just moved here from Winston a few weeks ago.
After we finished our chatting it was time to go, we left with 9 and came back with 11.
Here's what went down
Warm a rama
- Mosey from Starbucks to covering at the Movie Theater
- SSH, IST, Toy Soldier
- In the middle of this DonHo flew in from his solo standard
- A new(?) warm up stretch that I called the "Tippy Bird"
- Stand on one leg, bend over to stretch your hammy on 1, hold for 2-3, back up and switch legs on 4
- Deep Pockets
The Thang
At one of the Birkdale AO's when I first started F3 I remember someone leading a version of this workout so I thought today was a good day to bring it back. Swing State was running a couple minutes late but joined in and got it done!
- Mosey down to bottom of hill to greenway
- Station Suicide Ladder
- 1: Bottom of Hill: 5 Burpees
- 2: Run to Top of Hill: 10 Squats
- 3: Run to Movie Theater Wall: 15 Donkey Kicks
- 4: Run to what was formely known as the kids fountain: 20 Mericans
- 5: Run to Obelisk statue: 25 LBC's
- Station 1
- Stations 2 – 1
- Stations 2 – 3 – 2 – 1
- Stations 2 – 3 – 4 – 3 – 2 – 1
- Stations 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1
- Stations 2 – 3 – 4 – 3 – 2 – 1
- Stations 2 – 3 – 2 – 1
- Stations 2 – 1
- Station 1
- Mosey back to lanch
- Hold Al Gore for a minute
- Recover Recover
Name o rama
COT
Moleskin
- Thanks to all who avoided the FS this morning and got out in the Gloom to follow my lead, I appreciate you being there!
- Gnarly Goat was getting some laps in before we started and we learned that the only reason Starbucks is open at 5 is so he can use their bathroom
- Scrappy was flying today! Absolutely crushing it from start to finish, strong work!
- Sack who is in the process of moving down here from Winston Salem was strong from start to finish and gets full extension on squats. I think every PAX in Isotope could take a lesson on how low to get on squats.
- Sack is mainly posting at Berean and Hollywood right now so make sure you get on out to one of those on Monday/Wednesday to meet him!
- Be careful if Canuck shows up to your Q. He's like Goldylocks, he doesn't want more than 2 miles or less than 2 miles, he wants it juuuuusssst right with exactly 2 miles. Unfortunately we got more than 2 today
- Great session of Monday Morning QB after in Starbucks where PAX shared what they took away from church this past weekend.
- Prayers for the Talton family and the staff and students at North Mecklenburg High School. Lauren Talton was on the staff at NMHS and she passed away on Sunday. As I'm writing this at school this morning, many staff and students have been impacted by this and prayers for her family and the staff and students at school would be greatly appreciated.
- Prayers for Canuck's nephew who had his cancer return on his back. Thankfully it is not on his spine yet but were hoping for it all to be able to be taken care of.
- Thank you Gnarly Goat for the opportunity to lead.
Until next time ……. Mr. H