Coach Urban Meyer, “Country” Music Superstar Keith Urban and his M, the former Mrs. Tom Cruise aka Nicole Kidman, all approved the festivities in downtown Winston-Salem today at the premier aka only Friday non-running workout in F3Winston-Salem.\u00a0 Not sure all of the 10 pax in attendance also approved but they did participate and knock out 2.1 miles and a truckload of exercises.<\/p>\n
Roving Warm-O-Rama<\/strong><\/p>\n Mosey up Cherry Street and turn right on 4th, stopping at each intersection for warmup exercises:<\/p>\n Mosey to Bailey Park lawn.\u00a0 Line up along Patterson side of field for:<\/p>\n Ark Loader<\/strong><\/p>\n Bear Crawl across field (~30 yards).\u00a0 Bear Crawl back.<\/p>\n Duck Walk across field.\u00a0 Duck Walk back.<\/p>\n Crab Walk across field.\u00a0 Crab Walk back.<\/p>\n Frankenstein Walk across field.\u00a0 Frankenstein Walk back.<\/p>\n Bunny Hop across field.\u00a0 Bunny Hop back.<\/p>\n Frog Hop across field.\u00a0 Frog Hop back.<\/p>\n Gorilla Crawl across field.\u00a0 Gorilla Crawl back.<\/p>\n Mosey to 4th Street end of lawn.\u00a0 Get in groups of 3 for:<\/p>\n Three Man Grinder<\/strong><\/p>\n Partner 1 stays and does AMRAP squats while Partner 2 and 3 run length of field.\u00a0 Partner 2 stays at north end and does AMRAP merkins while Partner 3 runs back to Partner 1.\u00a0 Rotate, rinse and repeat.\u00a0 Mix in rounds of sumo squats\/wide merkins; alternating side lunges\/hand release merkins; and reverse lunges\/Carolina Dry Docks.<\/p>\n Roving Mary<\/strong><\/p>\n Mosey up 4th Street and turn left on Cherry, stopping at each intersection for exercises:<\/p>\n Jailbreak to the VSF.<\/p>\n COT\/BOM:\u00a0 <\/strong>@Birdhole took us out.<\/p>\n FIN.<\/strong><\/p>\n NMM<\/strong><\/p>\n @Thistle asked if he was getting old or if all workouts were starting to feel like #Flatline.\u00a0 To which @Butter responded, “Both”.\u00a0 And it was noted that our #WarDaddy was out front during the 45th minute (and for most, if not all, of the first 44 minutes as well…)<\/p>\n Great to see YHC’s CLT Metro buddy @Birdhole here in the Dash for his first post at #UrbanAssault.\u00a0 And thanks for the kind words and strong takeout at COT.<\/p>\n @RootCanal is psyched for YHC’s pending relocation to Austin.\u00a0 YHC will expect him to come Q a workout there soon.<\/p>\n There was some #TeachersPets action with a pre-UA 5K…@VanGogh, @Geppetto and @RoadApple were involved and maybe others.<\/p>\n Speaking of @VanGogh and @Geppetto, somehow YHC got teamed up with their youthful energy during the Grinder…yikes.<\/p>\n #Kotters to @FullNelson…strong work out there brother and way to push your old man @ToeTag out there.<\/p>\n @Snapchat was well rested after getting a full night’s sleep and was particularly strong during the ArkLoader and would give @Raider a run for his money on bearcrawls.<\/p>\n @Katniss HCd for the first half but must have thought #UA meant #UnexcusedAbsence.<\/p>\n Thanks for the keys @ToeTag.\u00a0 Love me some #UrbanAssault.<\/p>\n\n
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