Q: Cornwallis
Pax: DC

2 overcame the fartsack and slapped Monday in the face. But Monday backslapped us with some thick humidity!

Warm-O-Rama (IC)
SSH x 15
IST x 10
Cotton Pickers x 10

The VERN (brainchild of DriveThru from F3 Lake Norman)=
run 1 mile
10 pull ups then run 200 yards
20 dips then run 200 yards
25 Merican’s then run 200 yards
30 LBC’s then run 200 yards 
Rinse and repeat 9 more times! 
Run 1 mile 

Jogged counter clockwise on the trail and ended up at the monkey bars.
Completed 3 rounds of the Vern
Jogged clockwise back to the parking lot for Mary.

Mary (IC)
Low Flutter x 25
Touch them heals x 25
Mason Twists x 25

-DC is prepping for the Spartan race this weekend. You’ll do great brother! Thanks for coming out.
-Best of luck to all the other guys from F3 going! Represent! Great 2nd F opportunity, especially if you all ride together which I would recommend.
-I was struggling something awful today fighting this cold still and not posting in 2 weeks, but it was great to be back out. I missed it and the fellowship.
-DC did a drive by EH to a guy running in the park. I think the guy was still asleep and wasn’t expecting someone to yell “HEY! CHECK OUT F3NATION”, at him at 0610.

Keep posting! Keep EHing!


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