20 PAX emerged from the gloom to take on a Friar Tuck version of America Ninja Warrior. There were no warped walls, but there are definitely some warped minds among the PAX!

Discalimer

CoP

• SSH x 25 IC
• Imperial Walkers x 20 IC
• LBAC x 10 IC forward and reverse
• Merkins x 10 IC
• LBC x 20 IC

Count off 1s and 2s. 1s grab a block, 2s grab a pair of bricks.

The Thang

Friar Tuck’s obstacle course

• Run up stairs of playground equipment and slide down slide
• Zig-zag through baby swings
• Run up hill and loop around tree
• 20 incline merkins on perimeter of baby swings
• Run up hill and loop around tree
• 25 Swerkins on regular swings
• Run up hill and loop around tree
• 20 OH press with block
• Run up hill and loop around tree
• 20 Curls with block
• Run up hill and loop around tree
• Run across situp area, jump over dip bars then 5 pull-ups
• Sprint back to slide
• 30 side raises with bricks

10 minute AMRAP on course, 1 minute rest, 9 minute AMRAP on course

Circle up for more pain

• 50 squats on Q (#CrowdPleaser)
• 20 air humpers, hold last one for 20 count rinse and repeat times 3
• 25 cross crunches each side IC
• 25 slider crunches IC

Count-O-Rama

Name-O-Rama

CoT

Announcements:

Convergence and double down on Oct. 3 for Race the Helix. Convergence on Greenwood Genetic Center campus 0615 for boot camp. Double down is the Race the Helix 5K. No excuses. If you don’t want to run, then volunteer. Let’s show the Wood what F3 Nation is all about!

Coffin needs three teammates for the Mud Run on Oct. 24. If you guys don’t step up it will be very disappointing!!!

A number of 5Ks coming up. Consult weekly newsletter for dates and registration and info.

Prayers for Flossy and all the brothers taking on the Blue Ridge Relay! Rep the Wood, Flossy!