Got the message that Anvil was Q-less around 9:30 last night. Sent a tweet to McGee offering to cover and grabbed the pad to jot down a quick plan. PAX pushing on the 0530 start time, pulling in at the last minute. Rachel was last in. That would be the only time he was last this morning. Just in time for disclaimer. Off we go.
Mosey toward entrance 4. Crazy Ivan and turnaround to pickup Starsky. Guess Rachel was not last in. Continue mosey.
COP
IW x 15 IC
Mountain Climber x 15 IC
Merkin x 10 IC
Deadman Burpee x 5 OYO (H-R burpee with arms and legs out on ground)
Candlestick x 5 OYO (Start in squat-roll back-feet overhead-roll forward into merkin-finish with jump)
180 Burpee x 5 OYO (Burpee with 180 degree jump)
Hand-Release Burpee x 5 OYO
Low Slow Squat x 15 IC
Mosey through campus past launch lot to North Face
North Face Triple Nickel
Bottom of NF. 5 Jump Squat. AYG up NF. 5 Hand Release Burpees. Around and back to bottom. Repeat for 5 total reps
Entrance 3 parkway. Plank series to regroup. Elbows/RAH/RLH/Swap/Low Plank Jack x 12 IC
Mosey through campus to interior lot near streetlamp. Partner up.
Mary
6 inches/Flutter x 20 IC/6 inches/Heels to Heaven x 15 IC. Deadman Burpees x 10 OYO
Partner Stack Grinders
P 1: Run to next light and back
P2: Called exercise
Swap until called number achieved.
1: 120 Merkin
2: 120 Heels to Heaven
Table/Reverse Plank with RLH/LLH. H-R Burpees x 10 OYO
Mosey to Pavilion.
Bench Set
10 Step Up/10 Dip/10 Derkin/10 Box Jump Burpees
Civilian Merkin 10 Sets: Regular/Crucifix/Diamond
Mosey back to launch lot
Mary
High Flutter x 10/Hold/Rosalita x 10/6 inches/Protractor/Dolly
Finish with 45 seconds of Burpees
COT
Moleskin
Always enjoy a last-minute substi-Q. Maybe it is the pressure of very little time to plan, if any. Perhaps it is the quick change in mindset from PAX to QIC. Glad to take the Q this morning. Thankful for the ability to do it and for the men who posted the workout. Tired legs and coming off DR and 4 days sans workout. Had to find a good spot in the pain cave for this one.
Haze has a way with words. At least with welcoming PAX to workouts. Flutie appears in the gloom and Haze greets with, “Hey, Flutie, when you gonna stop stalking us.” A warm welcome to our New Hampshire transplant, who, BTW, invited all up to the Saturday workout. If you happen to be 900 miles northeast of Charlotte, please post to support and get in some work. Glad to have you with us Flutie Flakes.
Rachel and Brilleaux took off on the NF Trip Nickel. Well done men. Haze, Brushback and Snuka in 2nd wave. Also well done. Gotta say, that hurt. Have stayed away from NF since knee surgery when on Q, at least. That set took just over 6 minutes for future reference. Only left us with about 27 minutes.
All pushed on the Partner Stack Grinders, or at least appeared to. YHC’s partner, Starsky, putting in work. New”ish” to F3. Keep posting.
Swamp Thing back for more. Keep pushing. It does not get any easier, you just get better at it. Glad to have you with us. Keep posting.
Cheese Curd posted the “other” Wednesday workout. Again. Glad to have you with us.
While standing in place during the closing 45 minutes of Burpees, Champagne asked YHC, “You learn your burpee form from Runstopper?” Sure did. Will work on a bigger jump #accountability. Standing form was pretty solid, must say.
Whole crew worked hard. 97% humidity. In late September. Ready for lower temps this weekend. T-claps to Flutie for the takeout.
Announcements
Saturday 09/30: Isabella Santos Run. 1st S. Clt Speed for Need race. Run or come out to support. Details
F3 Golf: 10/27. Olde Sycamore Golf Plantation. Proceeds to fund LEAP expansion. Register
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