13 lucky men showed up this morning to see what was going on at Charlotte Christian. Gummy was there to bring the entertainment.
Pop quiz – what is the mission of F3? Dolly wood came through like he was in grade school and nailed it with flying colors. Well done DW.
Off we went – mosey to track and run a lap for COP – SSH x25, iw x 25, merkins x 10, Peter parker x10, parker Peter x10, mtn climbers x10, merkins x10. Run a lap – begin w 20 merkins and stop half way and do 20 merkins. Repeat w squats and then repeat w lbc’s. Go to stadium steps. Triple nickel – 5 merkins at bottom, run to top, 5 dips at top. Repeat 5 times. Mosey to bottom of grandma mtn. Partner up – P1 runs to top and does 15 merkins, and 15 lbcs. P2 runs down and back up. Flap jack. Repeat 3 x’s. Circle up for 8 mins of straight Mary – 25 lbc, 25 flutter, 25 lbc, 25 heels to heaven, 25 lbc, 10 partner leg throw downs(have no idea what these are called) 25 old school sit-ups. Mosey to parking lot. Partner up. P1 runs to busses and back. P2 does burpees. Flap jack. Repeat 3 times.
Moleskin- the best AO in all of F3 nation continues to get more difficult to navigate w all the construction although we did managed to cover a lot of territory. Maybe Yeti can provide the keys to the bobcats and bulldozers and we can utilize them in next weeks workout. YHC came in w a weinke but as I heard some chatter I decided to change some things up to keep everyone fulfilled. Hence the burpees at the end – thanks lobstah roll! It’s always a pleasure to lead. Thanks guys
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