Salute to Maize
14 of the Faithful gathered for a post Independence Day beatdown to send off an Indy original – Maize – in style.
The Jet’s Flyover
Run to basketball court for COP: 25 SSH, 25 LBC, 10 merkins
Run to soccer field for Semi-Beast: 5 sets x 5 count: merkins, jumping lunge, wide arm, diamond, squat thrust
Run to Stone Stands: 3 sets x 20 dips, frog jump up steps, 20 inclines
Run to Greenway: 15 over hand pullups, 15 under hand pull ups on rail, 15 LBCs
Run to tennis courts, hand-off to Chappy
Chappy’s Centre Court Salute
The McEnroe: 30 Ski Moguls
The Federer: 3x 5 up and backs with a jump overhead and 1 burpee
The Roddick: 3x speed work over line as fast as you can for 30 seconds
The Murray: 3x 7-line suicides
10 Minutes of Colonel
Mini plankorama: regular, right hand high, left hand high, regular, Mission Impossible, Mahktar Ndiaye
Ab-work: luge x30s, right oblique raise x 25, left oblique raise x 25, bicycle x 50
Spreadsheets from the Gloom
- Hats off to Maize, who posted for his final Indy downPAINment before heading out to Raleigh. Thanks for your leadership and fellowship, brother. We’ll miss you but look forward to staying in touch. Good luck and give ‘em hell in Raleigh!
- Nice work by The Jet and Chappy, who stepped up to lead the Pax as virgin QICs and set a strong example for impromptu leadership. These two were the first of many battlefield promotions to come. Drawing inspiration from GoRuck and building on a core F3 value – leadership – we’ll continue to call on folks to step to the front of the line, mid-stride, going forward. Be prepared for the ambush!
- Chappy showed us another benefit of the Ambush Q – variety. In an appropriate nod to the strawberries-and-cream crowd during Wimbledon week, Chappy took the Pax to Centre Court for some old-school tennis workouts. The Brothers were breathing hard when it was all said and done. Kudos, Chappy.
- A reminder that The Goat will run on Saturday, July 14, launching at 0530 from AG Middle School. The Goat will lightly touch all the Charlotte Metro area locations and be led by reps from all Saturday groups. Great way to mix and mingle with the broader F3 Nation. You’ll be done by 0930, and the leads have promised to maintain a Pax-friendly fellowship pace. If you can finish an Indy workout, you can tackle The Goat.