Foggy Bottoms

Foggy Bottoms

It was a foggy morning, but 14 men were undeterred.

Warm-Up
Side straddle hops x 20
Imperial walkers x 15
Mountain Climbers x 10
Arm circles x 10
Peter Parker x 10
Low slow squats x 10
One-armed mountain climber (each arm) x 10

Station 1 Tanning Salon Alley (Chest/shoulder)
20 merkins bear crawl across lot 19 Carolina Dry Docks crabwalk to start
continue until 11 CCD and 10 merkins

Station 2 – Chipotle Courtyard (Legs)
Partner 1 – 7 Bulgarian split squats each leg, 7 squats, repeat until Partner 2 runs around both buildings x 3

Station 3 – Wall work – Regal Cinema (Core)
From plank, touch the wall as many times as possible for 1 minute
On your six, flutter to wall tap as many times as possible for 1 minute
Rinse & repeat

Finale
10 Burpees, 10 merkins, 20 little baby crunches

Moleskine
It was another fine day at The Maul. I saw lots of new faces and everyone came to work. There was almost no complaining or chatter, even with some of the less common exercises. (You’re welcome.) If your are new to F3 – keep coming back! This is best way to get in and stay in shape.

Announcements

• Sign up for Richard Sheltra 10k, 5k & 1-mi fun-run which takes place on Sat, Apr 29th.  This event honors fallen firefighter Richard Sheltra of the Pineville Volunteer Fire Dept.  All proceeds benefit the “Richard Sheltra Memorial Fund” which provides materials for first responders.  A worthy cause and great opportunity to promote F3 in the Pineville area.
• Sign up for Savage Race, a 6-mile obstacle course race coming to Charlotte on May 13th. This is a can’t miss event.  See preblast here.
• Reach out to Udder or Wingman if you’d like to join Slack (private communication app used by PAX in A51 and SOB).