Remember the 5 D’s of dodgeball: Dodge, duck, dip, dive and dodge

Remember the 5 D’s of dodgeball: Dodge, duck, dip, dive and dodge

15 men posted to Kevlar. Orange Whip (site Q) was a bit nervous that YHC over extended himself on other Q’s this week and wouldn’t have the energy to bring it today. Hopefully you weren’t disappointed.

The Thang:
At 5:29 a disclaimer and fair warning was given and off we went moseying towards the lacrosse field. Throw in some shuffle right/left to slow the pace for Floor Slapper coming in hot. Circle up in lacrosse field (thanks Horsehead, Tiger Rag, and others for your donations) for COP.
– SSH x 20
– Low Slow Squats x 15
– Alternating Lunges x 15 (with awkward moment as Horsehead lunged uncomfortably close to the Q.)
– Merkins x 15
– Plank Jack x 10
– Low Plank Jack x 10 (already lots of modifications going on)

Pick it up and mosey across 51 to the mini-neighborhood with the hill.

5 trips up the hill with escalating exercises 5, 10, 15, 20, and 25 reps of Merkins at the top and Heels to Heaven at the bottom.

Back up the hill and line up on the guard rail (some concerns with drunk drivers and ladies putting on their makeup bouncing off the guardrail. We stayed on the inside.

3 Rounds of:

• 15 Dips
• 15 Derkins
• 15 Split Leg Squats (each leg)

Mosey back to track by the school and circle up for some Mary.  Freddy Mercury, flutter and plank work.

Break off into two teams for dodge ball.

Rules:

• If you are hit – 10 merkins and 10 LBC’s and rejoin
• If someone gets your throw – 10 merkins and 10 LBC’s and rejoin
• If you hit someone in the head – 10 Burpees

While dawn was breaking it still was difficult to see some of the balls but seemed to go over well.  Likely only 1 or 2 Tommy John surgeries required in the throwing arms.

Moleskine:

It’s been tough to post on Friday’s due to the Thursday double down’s but was good to get back to Kevlar.  A solid group out there looking to get some work done but still keeping the Fun Friday’s going.  Credit to Horsehead, Pop Tart, and Fault Line who just finished Ghost Runner with me 9 hours early in 90 degree temps and 400% humidity with Code Yellow air pollution concerns.  Speaking of pollution and Pop Tart – he singled handedly moved us from Yellow to Purple this morning.  He might need to throw out those shorts.

Orange Whip and Drive By were out in front all morning.  Tackling Dummy wasn’t far behind.  Good to see Curd out after being on IR for the better part of 17.  He was hanging in there and didn’t gain 100 pounds so he must have been doing something on IR or just eating well.

It’s BRR season so I don’t hit many boot camps these days but good to be back out with Cotton Tail, BLC, Young Love, Lex Luthor and Harley, who among others smartly avoid the BRR each year!  Teams still need drivers so if you want all the 2F and sweaty van smells without the running, sign up to drive.

Ready Mix was pulling up early with calf cramps – hope that eases up on you today.  Way to hang in there.  The weather out there will dehydrate any of us quickly.

Thanks to Orange Whip and Fault Line for keeping Kevlar going strong.

Solid take out by Cotton Tail.

-Alf

Announcements:

You are reading this on the new F3SouthCharlotte.com web site which we are using now.  F3Nation was getting crushed at scale so the regions have all broken off.  T-Claps to Wingman for setting this one up for us.

F3 Golf–10/27/2017.  All funds for F3 Leap expansion efforts.  Olde Sycamore GC.  Great time to give it away.