4 Corners w/ 17s thrown in for good measure

4 Corners w/ 17s thrown in for good measure

4 PAX, including one visitor from F3 Gastonia (welcome Hushpuppy), ventured out to McKee Rd Elementary for a holiday weekend workout.  It was toasty so we attempted to find shade when we could.  After quick introductions around the VSF, YHC led the small group out at 0700ish.  No late arrivals this week, so O’Tannenbaum and Floor Slapper must have been DR.

Short loop to the lower parking lot beside the soccer fields and we circled up for COP:

• SSH x 20 IC
• IW x 20 IC
• Squat x 15 IC
• Merkins x 15 IC
• Peter Parker x 20 IC
• Parker Peter x 20 IC

With the warm-up out of the way, found our way over to the rock pile to pick up a coupon to be toted from spot to spot and used as necessary.  Tried to provide ample warning that we would be carrying the rocks for a while, but Cold Cuts may not have understood the ramifications as he decided to pick a hefty coupon.

With rocks in tow we headed back over to whence we started and found some turf over by the lower parking lot.  Time for a little stationery lifting:

• Curls, Rock Presses & Goblet Squats x 15 IC
• Lunge walk across parking lot (sans rock) and jog back
• Curls, Rock Presses & Goblet Squats x 10 IC
• Lunge walk across/jog back
• Curls, Rock Presses & Goblet Squats x 5 IC
• Broad jump across/jog back

Wrapped up our stationery lifting and then instructed PAX that they could temporarily set their coupons aside.  Time for a round of 4 Corners with some 17s mixed in.  Grassy area behind the lower parking lot had a few practice areas lined off and decided this would make a nice area for 4 Corners.  Field was chalked off into a couple soccer field shaped areas, so picked the driest one and instructed the PAX to complete round of 4 corners with stop in each corner for mix of Merkins and LBCs (16/1, 15/2, 14/3, etc, all the way to 1/16).  Result was 4 loops around the shrunken field (blatantly stolen from workout Heartbreaker as led at Dromedary a few times).

Once we wrapped up that nonsense we grabbed our coupons and headed over to back of the school for couple rounds of PC:

• PC x 60 secs (held coupon over head and then rock presses)
• Lunge walk out 20-30 yards
• PC x 75 secs (held coupon straight out for 15 secs or so)
• Lunge walk out 20-30 yards

Looking for a bit more shade, we grabbed our coupons and headed over to the Nature Trial behind the school.  Gathered around the benches at the entrance to the trail for the following:

• Curls x 20, Dips x 20, set rock down and run loop around the trail
• Rinse & repeat

Enough work with the coupons so we grabbed the rocks and took them back to their resting spot.  It was at this point when Cold Cuts started having 2nd or 3rd thoughts about the rock he had chosen. Of course, he refused any assistance when offered.

Once we had made our way back to the rock pile and returned our coupons we headed back to the front of the school.  Circled up for a quick visit from Jack Webb, completing 1 Merkins/4 Air Presses and working our way up to 7 Merkins/28 Air Presses.

5 minutes left so we finished up with some Mary including Dollies, Flutter, Back Scratchers, and Freddie Mercury.

COT

NMM:

• Good to meet Hushpuppy who was visiting from F3 Gastonia.  Mother-in-law lives in area and family had come up for Bday party.  Welcome to join us again anytime you are in the area.
• Speaking of Hushpuppy, the 4 Corners/17s combo was not kind.  Modified as necessary to avoid spilling Merlot and powered through to the end.
• Not that I have to mention it, but Turkey Leg can run.  Didn’t matter if it was the 4 Corners or a couple loops around the Nature Trail, consistently found him near the front of the pack.  Made his way down to Hilton Head for a little R&R this week and managed to post a strong 19:30 in the 5k down there on Independence Day.
• Cold Cuts managed to pick a good size lifting rock from the pile when we started.  Made for a long trip back once we were done, but he was determined to finish up with no assistance.

Announcements:

• F3 Golf is Friday, 7/29, at Olde Sycamore Golf Club off of Hwy 218 in Mint Hill.  Register to play golf or sponsor a hole, lunch, etc.  Proceeds will benefit F3 Leap Expansion efforts.  Additional information can be found here:    http://f3golf.com/