Tagalong Burpees @ The Big House

Tagalong Burpees @ The Big House

#Disclaimer

Yes – more detailed than usual due to venturing off site.

#Conditions

65° beautiful morning

#WarmUp

Mosey down Main Street and circle up behind the Barber Shop to run through the following exercises:

1. Plank and wait for the six – roll right into slow merkins x 10
2. Forward arm circles (Sun Gods) x 10
3. Backward arm circles (Moon something, dancer?) x 10
4. Low slow squats x 10

… and we were off – quick stop at Johnston Drive and Childers Lane for brief instructions

#TheThang

Starting at Childers Lane, there are 5 cross-streets ending at the Belle Johnston Community Center. Exercises are to be performed at each cross street, with each running length totaling 0.50 miles

Round #1 (running the length of Johnston Drive heading towards the Community Center):   Tagalong Burpees x 10 @ each of the 5 cross-streets = 50 total (this is my newly adopted modification to burpee overload) – 10 HR Merkins + 10 deep jump squats  –Toolbag was very confused, but this is not uncommon, he shrugged it off and followed suit.

Waiting for the six – FWD Bear Crawl to center parking lot island, BK Bear Crawl to start… and repeat.

Round #2 (running the length of Johnston Drive heading back towards Main Street):   10 Carolina Dry Docks + 10 walking lunge (5 each leg)

Waiting for the six – Curb dips x 25, civilian count.

Round #3 (running the first 3 cross-streets and turn back to the start – keeping all of the PAX together on this final round):   Repeat Round #1 exercises on the way out & Round 2 exercises on the way back – modification was given to turn around at cross-street 1 or 2, depending on speed… the goal was to finish as a group and we followed instructions!

Final exercise:  Grab a section of the low wall or opposite curb… clock merkins (introduced by Mr. C. Diego) – 5 reps at each position:

1. Incline merkins, two hands on the wall
2. rotate clockwise, left hand on the wall, right hand on the pavement – 5 more merkins
3. derkins, feet on the wall, hands on the pavement
4.  right hand on the wall, left hand on the pavement – 5 final merkins

Get 3 sets of the above and run back to launch for a 3 minutes of Mary.

Everyone finished at the same time and we got a few seated AB reps in to “rest”, reps of 20 were requested from Private Benjamin, Shrink Wrap, and Carmen San Diego… Carmen only did 10 for some reason, but his cadence is much improved from a successful VQ earlier this month.

Overall, we logged 2.35 miles. Speedbag was a no show due to some sleeping difficulties and other reasons not to be disclosed – but I am sure he will tell someone he was there.

Thanks to Private Benjamin and Dumpster Fire for the invitation. I figured No Show is nursing an injury since he was mid-pack, hope you feel better my man – I know a good PT if needed!  First time working out with Patient Zero, Scratch & Win, Lewinsky and Hot Stone… really glad you guys came out and enjoyed hearing Hot Stone‘s story and how Scratch & Win and Lewinsky motivated the group to keep moving.

#CountORama / #NameORama 

12 PAX & zero FNGs

Announcements:

1. 5k/10k Isabella Santos Foundation Fun Run – $30 sign-up SEPTEMBER 30th – workout at Stonehenge, grab a bagel/coffee and walk over to run or support our F3 PAX.
2. FNG Hot Stone has volunteered to give complimentary massages at the Isabella Santos race this Saturday – be sure to check him out and welcome him to F3.
3. October 7th 2017: Susan G. Komen Race for the Cure 5K (Uptown Charlotte, NC) hosted by F3 Nation A51’s UnionCo Region partnering with Heather’s Heroes

– Tagalong