Five intrepid PAX ventured out into the gloom on a rainy Friday morning.

The Thang:
Warmup jog down to Empire Pizza parking lot with the usual shakeout of high-knees, butt-kickers, and some karaoke before circling up.

COP:
SSH x 20
IW x 20
WA Merkins x5
CDD x 20
Mountain Climbers x 10
SSH x 20
Peter Parker x 10
SSH x 20
Parker Peter x 10

With the Labor Day double-down running of the Murph approaching, YHC thought a Slow Burn moderate Murph would be in order:

2 laps around the AO (roughly .5 miles)
50 Supine Pull-ups
100 Merkins
150 Squats
2 more laps around the AO to complete the mile.

Bring it home to CFA for COT

Moleskin

Everybody was up for a moderate Murph despite the rain (or maybe because of it though it had tapered off a bit during the workout) and pushed hard. A virtual Jekyll trophy goes to Backdraft who did extra credit of 70 pullups, 140 merkins, and 210 squats plus an extra 2 laps around the AO for a full 1.5 miles. Well done.

Gridlock and YHC had a conversation about pre-workout fueling during the second leg of the run. He chose to forego eating, while I prefer a Cliff bar and possibly a banana 30-60 minutes before. Got me wondering what other PAX eat (or don’t) before a F3 workout? Sound off in the comments.

Programming note: Slow Burn regular time/location next week (8/8). Game Plan will be monthly #F3BibleChallenge update at Eternal Church @ 6:15, with guest speaker Dee Christopher. See Pusher for details.

Other Announcements:
– Gladiator course 8/9 post WEP workout.
– Labor Day double down with Armory at FHC followed by Murph at NAFO
– CampCare 5k 9/6
– Invergence 9/26 at ASC Greenway Pavilion.
– Fri 10/3 Victory Sports Golf tourney at Regent Park

Prayer requests for family, PAX on the IR, and unspoken.