Riding the Escalator can be good for you

Riding the Escalator can be good for you

13 Men decided to deny the fartsack and take the Escalator this AM and will be better for it.

Short Disclaimer – all veteran crowd

Baby jog around the school back to the newly lined smaller football field.

COP

SSH x 20 in cadence

IW x 15 in cadence

Low Slow squat x 10 in cadence

Mtn Climbers x 15 in cadence

Slow Merkins on Q count x 10

The Thang:

The Escalator

5 merkins, 5 jump-squats, 5 heels to heaven, 5 burpees – run 75ish yards

10 merkins, 10 jump-squats, 10 heels to heaven, 10 burpees – run 75ish yards

15 merkins, 15 jump-squats, 15 heels to heaven, 15 burpees – run 75ish yards

20 merkins, 20 jump-squats, 20 heels to heaven, 20 burpees – run 75ish yards

15 merkins, 15 jump-squats, 15 heels to heaven, 15 burpees – run 75ish yards

10 merkins, 10 jump-squats, 10 heels to heaven, 10 burpees – run 75ish yards

5 merkins, 5 jump-squats, 5 heels to heaven, 5 burpees – done

While waiting for the six – different rounds of Mary

Following the Q with the headlamp – quick mosey thru the woods to Hydra’s favorite hill – Foxworth

Triple Nickel Time

5 burpees, run up the hill – 5 jump squats – run back down x 5

(YHC did call burpees at both top and bottom but pretty sure that violates Mermaid’s triple nickel by-laws so audibled to jump squats)

Quick mosey back thru the very dark woods back to the parking lot.

6 MOM

High Plank – 1 minute

Hollow Rocker position hold ~ 45 seconds

Superman ~ 45 seconds

Done.

NMM

This is YHC’s first Q in a while – so may have lacked some creativity but think everyone got their money’s worth. YHC was smoked by the end.  Solid group pushing it all day today.   Burpees are always the great equalizer. (when you count them correctly – right Queen???)

Solid work by everyone today – very little down time – tried to keep it moving – but tried to also stay true to old school boot camp and not all the BRR running that is pretty much everywhere these days.

Thanks, Queen and Marge for the chance to lead. It’s a privilege.

Hops – thanks for the great take out this am.

Champagne Out

Announcements:

Speed For Need: Isabella Santos Run 09/30/2017.  South Charlotte PAX will be pushing 4 chairs.  Register HERE 

F3 Golf Classic: 4th Annual.  Raise $ for LEAP expansion.  Preblast next week.  Start forming 4somes.  Don’t have one, no worries, we will get you set up.

F3’s – 3^rd F Meetings starting back up – check site (https://f3southcharlotte.com/3rd-f/)