25 men decided to better themselves this morning. Perfect weather at 48 degrees. Veteran crew today so YHC gave quick disclaimer and off we went.
Mosey to Bonefish Grill parking lot (.30 mi)
SSH X 10
Flutter X 25
Dolly X 25
Heels to Heaven X 25
Mosey across Carmel Rd to parking lot behind Re/Max for the main events
Run across parking lot for 20 Merkins. Run back for 19 Merkins. You get the point…. Work down to 10.
(Plank work and AB work while waiting on the six)
Slightly graded hill (Carmel Executive Park Dr) from Re/Max parking lot to PNC Bank.
Top: 5 Burpees
Bottom: 5 Jump Squats
Repeat 5 times (each repetition was .20 mi)
(Plank Work and Squats while waiting on six)
Everyone pair up (size/speed does not matter)
Partner 1 runs to end of parking lot and back while partner 2 completes called exercise. Rinse and repeat with other partner.
Round 1 & 2: LBC
Round 3: Carolina Dry Docks
Run back to launch site with burpees along the way. Total of 3 sets of 5 count each. AYG from McMahan Dr. to Launch site. 10 burpees OYO and we’re done!
Awesome turnout today, nearly doubling up the count I saw for #F3TheBrave (ok, there’s my small jab for the day). We covered 3.25 miles and everyone pushed hard. YHC decided to take the PAX to a different location than usual. There was a curveball when the parking lot for the Merkin ladder was pitch black. YHC did a “drive by” yesterday morning after Rebel Yell and the lights were on. Apparently the lights come on at 06:00. Merkin Ladder was tough as always. It was dark but YHC is confident the PAX maintained perfect form. Run stopper and Mermaid are machines when it comes to Merkins. Run Stopper, that was cruel calling 6 inches in plank work after the Merkin Ladder. As always, a pleasure to lead this fine crew.
Toys for Alexander Youth Network – Please bring gifts next Friday. Escargot attach more details on the types of gifts needed and he will be here to collect. Come on guys… Let’s contribute for this great cause.
Run Stopper – Need volunteers for Holy Angels Wrestling tournament hosted by Charlotte Catholic. 80 wrestling teams at Bojangles coliseum on January 1st & 2nd. Run Stopper will be tweeting out volunteer signup sheet.
Christmas Party – Tomorrow night
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