“Man Sized Rock” is in the eye of the beholder!

“Man Sized Rock” is in the eye of the beholder!

9 strong pax showed up on a 27 degree morning to cover most of what the Calvary campus has to offer.  We didn’t cover every inch, but we came close.  In our exploration, we covered over 3.5 miles and never left the address.  After a shovel flag plant (not easy when the ground doesn’t want to give), and a quick disclaimer we headed to the basketball court lot for:

Warm Up:

• 20 SSH
• 20 IW
• 10 count lunge stretch right leg
• 10 count lunge stretch left leg
• 10 count Budha stretch
• 20 MC

Game Plan:

We headed to the pine trees at the entrance to North Face, we partnered up and Partner 1 ran the NF hill/circle with 10 merkins thrown in at the top of NF.  Partner #2 ran to the huge rock at the #4 entrance.  Partner #2 did 10 merkins at the rock before running back.  When partners met back up at the pine trees, 10 hand slap merkins.  Flapjack and repeato.

We ran a second circuit with 10 heals to heaven, followed by 30 leg throws at the meet-up point at pine trees.

One more run as pax up NF for good measure and then mosey to the front parking lot with all of the islands.  But, before you get to the islands, pick up a “man sized rock” and head to the first island.  Man sized rock meant something more subtle to 7 of us.  We all picked something challenging, but nothing that would trigger a hernia.  Squid and Pop Tart on the other hand had to practically roll their rocks to island #1 and I think Pop Tart’s was the same boulder that almost squashed Indiana Jones in the Temple of Doom.

Once we dropped our rocks at Island #1, YHC provided the plan.  10 curls for each pax, but as a working recovery, run stair-stepped suicides to each island.  That resulted in sixty curls and suicides to six islands and back.  Repeato with squats, but we only ran to four island for suicides.

After dropping the rocks back, we huddled up for a merkin circle.  All men plank together in a circle.  Shuffle in sequence five paces to the left while still planking, do 5 merkins, shuffle five paces to the right, do 5 merkins, shuffle 5 paces to the left, do 5 wide arm merkins, shuffle 5 steps to the right.  Take a break.  Get back down, shuffle 5 paces to the right, do 5 diamond merkins, shuffle 5 paces to the left, do 5 diamond merkins.  Recover.

Mosey to the soccer fields.  Ten 75 yard sprints with 10 counts between each one.  E Trade was like the Road Runner out there and below through everyone.  Pop Tart and Squid were close behind.

Mosey to the hotbox and partner up again.  Partner #1 runs to #2 light post while Partner #2 does dips.  Flapjack.  Repeato with derkins and flapjack.

Mosey back to vehicles and finish up with mary:

• LBCs
• Rosalita
• Flutter

That’s a wrap!

Great work men!  It was a real pleasure as there was plenty of good banter and convo!  There was a little something for everyone today with running (sprints and some distance), strength training, core, etc.  The pax never let up!  World Tour and Corkage, great to meet you both and strong showing!

Announcements:

Keep coming out to The Rock and bring a friend.  We have a tremendous AO and have built a strong set of guest Q’s, including Hops next week.  We have tremendous choices (which is a great thing and part of what we all love about F3) on a Saturday morning, but The Rock is a flagship AO for A51 and we want to pump more constant energy into the attendance and workouts!!

F3’s five year anniversary party will be at NC Music Factory in March.  Look for more info on website.

Look for a sweet workout from Hops next week!  He always brings it!!

Thanks to Squid for an awesome take-out prayer.

Go Panthers!!

Hopper