Old Glory

Today the PAX tackled “Old Glory,” a WIB favorite that’s you against the clock.  Everybody met the challenge head-on:

The Thang:

1 mile warm-up run

Parking lot loop (0.15 mile) – do one of the following sets after each lap around (in order):

  • 20 merkins
  • 20 jump squats
  • 20 burpees
  • 20 big boy sit-ups

Note # of circuits completed for each PAX

1 mile cool-down run


Naked Man Moleskin

Results were solid across the board, 1.5 – 2.0 circuits for everyone.

So we learned today that the mile warm-up and cool down miles are actually about 0.75 miles.  YHC had previously mapped it out but either technology failed me or I was eager to inflate my ego with my  mile split (more likely the latter).

Kudos to Dunphy who was out front pushing the pace the entire way.  Also, Woz who absolutely burned it up on the last parking lot loop

Thanks to Hee Haw for a great take out at the end.


DON’T MISS GrowRuck weekend in Jacksonville coming up Nov. 18-20.  Friday night is a 2nd F event starting at GoRuck HQ (no workout involved).  Saturday morning is a workout followed immediately by Grow School.  Breakfast is being brought in.  Please bring $5 to help cover the cost.  Additional details here http://f3nation.com/2016/10/29/growruck-01-schedule-update/

We’ll start preparations soon for the Bridge Run which will be Saturday, February 18.  F3 will have a team that will hopefully include JAX and Savannah PAX as well http://www.sghs.org/bridgerun

F3 Lunch is next Wednesday, Nov 9.  Location TBD but we’ll move over to SSI for this one to mix it up a little.


Cow Tipper


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