Like many F3 AOs, in Charlotte there are several workouts that are just around the corner from one another that from time to time see people jump ship and go to the other side. Joust and Kevlar have a good history of that with pretty strong respect coming from both sides. Bulldog once likened it to Pepsi Vs. Coke. These are two of the best AOs around and it’s a hard decision to make sometimes so when Yeti asks me to Q I always look forward to the Charlotte Christian luxuries, a perfect field, great hill, playgrounds, track, etc. But on my drive back through Kevlar on the way home I felt like I was cheating on someone a little bit. I guess if I have Pepsi once a year it’s not gonna hurt anyone (that’s right, Kevlar is Coke biaches).
9 men rolled into the parking lot on a very thick morning.
First things first….
Ran to field and circle warmup of SSH, Squats, 10 burpees on your own
Over at the wall…
Wall sit marches – sit on the wall and march your feet in cadence (continued warmup)
4 rounds of this (on the wall)…
10 thigh slappers, 10 derkins, 10 donkey kicks, bear crawl across track – Run 400m
15 thigh slappers, 15 derkins, 15 donkey kicks – bear crawl across track- Run 400m
20 thigh slappers, 20 derkins, 20 donkey kicks – bear crawl across track – Run 400m
Wall sit marches – Run 300m to the bottom of the hill
All together now…(at the hill)
20 merkins – run hill – 5 donkey kicks at the top on the fence
20 Carolina dry docks – run hill – 5 donkey kicks at the top on the fence
20 wide grip merkins – run hill – 5 donkey kicks at the top on the fence
20 sit ups – run hill – 5 donkey kicks at the top on the fence
20 merkins – run hill – 5 donkey kicks at the top on the fence
Head to the field..
Bear crawl to 10, lunge walk to 20, bear crawl to 30, lunge walk to 40, bear crawl to 50
Partner up (at field)
Partners start at the 50 – run to opposite end zones and do 5 burpees, run back to 50
In the middle we did 3 rounds – 15 hand slap sit ups (round 1), 15 hand slap merkins (round 2), 15 hand slap planks (round 3)
All together: Lunge walk to 40, bear crawl to 30, lunch walk to 20, bear to 10, lunge to end zone
Bear crawl suicide…
Bear crawl to 5, do 5 merkins, bear crawl back to endzone
Bear crawl to 10, do 5 merkins, bear crawl back to endzone
Bear crawl to 15, do 5 merkins, bear crawl back to endzone
Straight suicides…
Run to 20 & back, 40 & back, 60 & back, 80 & back endzone & back
Circle up
Circle up/downs on the field for about 10 total
Ab work
Ran back to the lot and ended with full sit ups, dolly & flutters
DONE
Moleskine
We affectionally call this workout the soccer workout and most of these guys can run so I tried to mix in a bunch of strength as well to balance everyone out. Dolly has gotten a lot faster since the last time I worked out with him. This was mostly a race between him and Rhapsody the whole time. Some of us (including Header) had a pre-run yesterday before a killer Meathead and that was my excuse for not being able to keep up with them.
I thought we may lose some guys on the hill run but everyone hung in there. I love working out with Smokey because he’s competitive as anyone you’ll meet and he never gives up. He was absoutely killing the hill work and no matter how many rounds he was always a step ahead of me.
We ran into Jock Strap and Dolly at Brakeman’s afterwards and Jock Strap literally gave me a look of digust saying that he almost threw up on the way home “we did so many exercises upside down man!”. I guess he’s right, all the wall work was upside down and it was very “bear crawl heavy”. The way he said it was hilarious.
All the other guys pushed super hard this morning and it was a fast group in general. Thanks to Yeti for the invite – it’s always a pleasure leading this PAX. We’re gonna have you Q at Kevlar soon enough…
Out
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