Denomination Stations

Denomination Stations

On another muggy morning deep in the heart of Matthews, 15 PAX gathered for another  beatdown.

Disclaimer was given and and then we took off runnin:

Depart Matthews Elementary and head Southwest on Trade St. to Matthews United Methodist Front Parking lot

Circle up

SSH IC x20

Mountain Climbers X 15

IW IC x15

Hillbilly IC X15

Depart Matthews UMC and head north (via Main and S. Freemont) to Matthews Presbyterian parking lot.

Plank O’ Rama

Partner up

Partner 1- Suicides up the parking lot hill

Partner 2- Called Exercise (partners then flapjack)

Round 1 Merkins

Round 2 Jump Squats

Round 3 Carolina Dry docks

Depart Matthews Presbyterian and roll Southeast to First Baptist of Matthews for core work

RosalitaX 20 IC

American Hammer X 20 IC

LBC X 20 IC

Freddie Mercury IC X 10

Mosey for wall sits/Air Presses

Stretch it out-Gumby style

Strong Take Out by Snoopy

Moleskin:

This is hands down one of my favorite workouts of F3- you get a good bootcamp style sweat going, and then run in between- I had us clocked at 1.9 miles for the workout.

This little baby was the brainchild of the one and only Booyah, and he gave me express written permission to break it out. The only condition he had for me for using his workout was that i had to give a unique fact for each denomination we visited.

I decided to raise the stakes and make it a trivia time game- a PAX gets the question right, we move onto the next station, if no one does another harder, gut busting  exercise. But, the PAX were up to the challenge- Lorenzo, and Lumberjack especially were dropping knowledge to help out the group achieve a score of 100%

You never know how a running focused workout is going to go, but everyone stepped out to the challenge.

There was an early  Q fail- I called for Mountain Climbers when in my head I was thinking Imperial Walkers. Winger gave me the weirdest look as I stay standing while the rest of the circle gets in the correct ready position. Thankfully we got it sorted out, and we moved right along. #thanksforgrace #alwaysgettingbetter #riseandgrind

Didn’t hear a lot of mumble chatter though, with the exception of Snoopy and Cocktail talking about the fact that they go sleeveless (but honestly- this happens most Thursday mornings).

T-claps to Bennie, Nomad and Early Bird for hitting up the Pre-run.. and then Early Bird turns right around after the workout ends and bikes two miles home… I mean the guy is a beast.

Thanks Lois and Sensei for letting me lead (unfortunately, no face timing of the Q Sensei). It is always a privilege to Q for these great men.