The VSF was planted and 29 Faithful gathered for their weekly Atlas fix.

The Pax:
Beatle FNG
Talk Box FNG
Rock
D’oh!
Halfpipe
Stinger
Mr. Bojangles
Ronnie
Kaiser WV
PortaJon Kotter
Blue QIC
Blackjack
Blago
Canadian
Lauder Atlas FNG
Mama San Atlas FNG
Spooky Jon
Rat
Snowflake
Little W WarDaddy
Senor Chips WV
Groupon
Diane
American Pie
Patton
Coach
Table
Apple Biter
Missing 1…shout out below!

The Thang:
Run to Tracklot for COP warm-up
SSH x 30
Plank jack x 15
Squats x 20
Merkins x 15
Jump squats x 15
Diamonds x 15

Run to Hillary Step
Hillary’s Ladder
5 burpees at top
10 elbow to knee squats at bottom
Repeato 5x
2 line Indian run to Colwick and back to Tracklot

Split into 2 groups for Roger Waters
Group 1 run to School Wall
Donkey Kicks x 20
Run to Bball wall
Group 2 run to Bball Wall
Decline Dry Docks x 20
Run to School wall
Each time hit half-way mark (sidewalk/curb), 10 jumping lunges
Repeato 3 times
Result was 60 donkeys, 60 decline docks, 60 jumping lunges

COP in Greens
Partner Up
Grandmother Sit-Ups. 2 min drill (flapjack)
Leg throwdowns x 20 (flapjack)
Elevated sit-ups with feet up on partner while partner planks x 30 (flapjack)

Stretch
COT

Moleskin:
_Quick start. YHC opted for a healthy warm-up immediately followed by a visit to Hillary to get the blood flowing early in our downpainment. Confirmation noted via Chips’ BS call on about the 3rd rung of the ladder. Noted performances by Ronnie who set the early pace for all to follow. Canadian dropped the hammer in no uncertain terms and by the end had lapped most of us and did a 6th repeat for good measure. Strong.
_Roger. Return of the Roger Waters today…donkey kicks, decline docks (a first for YHC) and lunges were the real deal.
_Granny. HE delivered a new level of pain at Monday’s Convergence with the intro of the Grandmother sit-up…the Atlas Faithful experienced her wrath. She’s just plain mean.
_Rock Stars. Welcome to FNGs Beatle and Talk Box. Hope to see you in the gloom again soon.
_Saturday. F3/Cotswold launches this Saturday, 0700 go-time at Cotswold Elementary. Coffeeteria to follow at SBUX. Canadian will be the inaugural Q; take it easy Friday night…you’ve been warned.
_Let Me Run. Let Me Run 5k Saturday evening down at Knight’s Stadium. Great opportunity to support an organization that F3 is just starting to build a relationship with through the Foundation. Wear your F3 colors if you post!

Great showing by all this morning. The opportunity to lead the Pax is an awesome experience and privilege…thanks to each of you. If you want to try your hand at Q, speak up and we’ll get you into the rotation…be it 15 minutes or the full workout. You won’t regret it.

Blue