Burpee-Induced Suicides???
The VSF was planted since both of our site Qs (Radar and Purple Haze) had better things to do than be punished early on a Saturday morning. However, 9 other men showed up for a painfest on what turned out to be a beautiful Saturday morning.
Baracus on Q for the first half of the workout. Warm-up jog around track.
COP (on field): depends on who goes first
- SSH x 25
- IW x 25
- Slow Squat x20
Intervals:
- Sprint 200m / Jog 200m
- walking lunges 100m / Sprint 100m
- Jog 200m
- 10 burpees, 25 squats, 25 merkins
- Jog 200m / Sprint 200m
- 30 alternating lunges, 25 pushups, 25 squats
- Jog 200m / Sprint 200m
- Jog 100m / Sprint 100m
- Jog to playground
Pain stations (2x circuits):
- Rail walk
- Pull-ups x 10
- Dips x 20
- Merkins x 20
- Deep squats x 20
Mighty Mite on Q
Jog to corner of Carswell Ln and Bevington Place, with a stop at the top of the hill for 50 LBCs.
Mary Mountain
Split into 2 groups. Group 1 moves to top of hill and back while group 2 performs exercise. Flapjack when all of group 1 returns.
- Set 1 – Run to top of hill / Roman Twist
- Set 2 – Bound to top of hill / Flutter
- Set 3 – Broad jumps to top of hill / Dolly
Jog to Touchstone Village Shopping Center – mysteriously there are 6 plastic cups lined up across the parking lot. Apparently Mighty Mite has a surprise –
Burpee-induced suicides.
- Run to first cup / 1 burpee / run back
- Run to second cup / 2 burpees / run back…
- Etc. to 6th cup
Bear crawl / Merkns combo
- Bear crawl to first cup / 2 merkins
- Bear crawl to second cup / 4 merkins
- Etc. up to 6th cup
Jog back to school for COT
Moleskin:
A smaller crowd out there today, so there is nowhere to hide. YHC decided to leverage part of the workout from Joust the day before…Gullah, you’ll have to tell me if it was more fun on day 1 or day 2.
- Philmont was in rare form this morning. Apparently he got some new socks yesterday. Now he has socks that are younger than Mighty Mite. He also pointed out that the birds (were they vultures?) were circling and making lots of noise. He commented that they were just waiting for him to keel over during the interval workout. That guy is a trip! Philmont, great job out there today brother!
- Our first visit to Mary Mountain today. Sounds ominous doesn’t it? Let me tell you, when you see 9 men “bounding” up the hill it will leave you running scared. #skiptomylou
- The pax was thrilled that MM found 6 plastic cups in the back of his car this morning. The burpee induced suicides were GREAT fun.
Overall great work by the pax this morning! YHC and MM enjoyed leading.
Announcements:
- Mighty Mite’s 27th birthday (still Hate Hate) is Tuesday. Come to The Maul Wednesday for a very unpleasant celebration.
- Holiday Party – be on the lookout for a new Save the Date. Will be one of the following: 12/6, 12/7, 12/20, 12/21.
- Thunder Road Marathon November 16th – Information on website..http://f3nation.com/2013/08/15/thunderroad/
- Palmetto 200 is coming in March 2014. This is a relay similar to the BRR. Here’s the link: http://f3nation.com/2013/10/01/50427/. See Slim Fast if you’re interested in forming an Area 51 team.
- Reindeer Romp – Dec. 14th – sponsored by the YMCA. This is not an “F3 Event” but a great fun, healthy event for the whole family http://www.ymcacharlotte.org/branches/harris/healthyliving/hwf/lifestyles/reindeerromp.aspx
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