4 pax refused the warm bed and brought their swagger to OP Elementary.
Merkins x 30
Indian Run to Business Building next to Harris Teeter (.75 miles)
Merkins x 30
Find a lifting rock
Bicep Curls x 10 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Overhead Press x 15 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Low Slow Squats x 20 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Rotate the Big Rock
Bicep Curls x 15 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Low Slow Squats x 20 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Bicep Curls x 12 – run a 400 meter loop (to subway thru Walgreens drive thru and back)
Mosey to Business Parking Lot for Station 1
Zig Zig there for 70 yards, touchdown to line 25 times (good low squat form)
Burpees x 10
Zig Zig there for 70 yards, touchdown to line 25 times (good low squat form)
Circle Up, On Your Six
Freddy Mercury (Bicycle) x 50
Protractor various degrees for 2 minutes (ouch)
Over to Station 2:
5 Merkin Sandwich:
5 Merkins, 20 yards, 5 mary katherines, 20 yards 5 jump squats, 20 yards, 5 merkins
5 Merkins, 20 yards, 10 mary katherines, 20 yards 10 jump squats, 20 yards, 5 merkins
5 Merkins, 20 yards, 15 mary katherines, 20 yards 15 jump squats, 20 yards, 5 merkins
5 Merkins, 20 yards, 10 mary katherines, 20 yards 10 jump squats, 20 yards, 5 merkins
Rock Carry Overhead Press and Return Rock
Indian Run back to OP Elementary
Circle of Trust for
Count o Rama – 1,2,3,4
Name-o-rama
Prayer Send off by Snowflake – great words
Moleskine:
Flutie Flakes returns from -30 in Vermont and thought this was a walk in the park. He considered shorts and tank top. Nuke brought it back out for 4th straight week since his Hydra FNG start a month ago. Strong brother, He is training for a Spartan race on April 12. We informed him of the double down possibility with Mud Run. Snowflake showing off his war daddy style and posting in the single digits for a taste of CSAUP.
Thanks for the opportunity to lead. Flutie Flakes hard committed (the way I see it) to taking a shot at Q so I will be adding him into the rotation. He is ready and I am sure he will put together a good one.
I suppose folks read my twitter disclaimer last night and thought better of the cold that wasn’t that cold. We were layered up. Follow Hydra on Twitter at #f3Hydra for hydra mumble chatter and pre-workout tweets. Also follow @f3Area51 for all the south charlotte F3 tweets and news.
Announcements:
Commitment workout March 7 – reported by Snowflake and will be a convergence – be there
Mud run Sign ups – See Madam Tussauds with questions
Prayer for Zip as he recovers, thoughts and prayers brother!
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