Thursday, November 26
Always 70 and Sunny
Always 70 and Sunny

Just an OG Beat Down @Isotope


Disclaimer: This is a re-post as F3 Lake Norman runs a separate webpage. I guess you can do this when you’re the first expansion region (oldest region other than Charlotte).

First time is the charm some might say and many of the PAX regulars at the Isotope OG missed the guest Q by YHC. That’s perfectly ok because a few good men decided it was a good day to renew their man cards. YHC was there for as it turned out a solo Standard of 2+ miles in the not yet summer muggy morning. Upon my return a visiting Virginia PAX – Dreamliner was there ready and waiting. We chit chatted until a few others showed (thank god).

honestly by 6:56 I was getting a little nervous that I scared the PAX off as vigorous exercise tends to do. But there we were chatting away and in classic NinjaTurtle style he rolls in at 6:59 (I understand this is typical) ready to go. Some observations before we get to the thang:

Dreamliner is a stud and killed it today – hope it was challenging enough and great to have you visiting.
burpees for anyone over 5’6″ take a long time, but that was made up for in the running
YHC was smoked!
The Thang

mosey round large soccer field circle up for Standard F3 warm up




Carrott Puller

we are not going g to do 4-corners for act I – run to each soccer field corner and execute 10 Burpees OYO

when you arrive back at the start Front Lean and Rest

repeato except it is now 5 Burpees OYO + 20 Squats

repeato with 5 Burpees + 15 Squats + 20 LBCs

act II – partner up for paddy cake sit-up Ladder. Start at mid field execute 5, 10, 15, 20, 20, 15, 10, 5 paddy cake sit ups and run to end line and execute equal number of CDDs

act III

mosey to playground for partner assisted rows – one partner does 10 rows and flap jack. Then do 10 Mericans

repeato, repeato

then back to the field for a little mary


Touch them heels

flutter kicks – Virginia style

the W

should touch Mericans (nod to Snake Eyes)

and then elbow plank – and we are done!



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