Workout

Workout

11 men exercised at South Charlotte Middle School from 5:30-6:15AM today.

What we did:

• Standard warm up – SSH / IW / Squats / Merkins
• 1/2 mile warm up
• Speed work:
  • 1200 meter at full speed
  • Plank and core work while everyone regrouped
  • 800 meter at full speed
  • Plank and core work
  • 400 meter at full speed
• Station work at the bleachers
  • merkins / dips / pull ups… 3 sets of each
• Merkin combo [with 5 second break between each set]
  • Diamond X 10
  • Military X 10
  • Regular X 10
  • Wide Arm X 10
  • Wide Arm X 10
  • Regular X 10
  • Military X 10
  • Diamond X 10
  • Fingertips X 10
• 10 burpees on your own

Observations

• The young guns – Square Root and Dollywood – set the pace on track, with a strong finish on the 400 meter [roughly 70 seconds]; I remember what it was like to be young, to run like the wind with my Fabio-like hair flying in the wind… ah, the glory days.
• Great to see Bugeater out this morning, with his humble Nebraskan style.
• Flutie Flakes came all the way down from New Hampshire just for this F3 workout; not exactly, but that’s my story.
• Good workout today gents.