It was supposed to be a “Calf-Friendly” Workout

It was supposed to be a “Calf-Friendly” Workout

There were 11 for Watchtower this morning………….Here’s what happened!

It was a quick mosey around the parking lot, including some butt-kickers, high-knees, side & backwards run along the way, to reach the COP.

SSH x 20

Mountain Climbers x 10     Merkins x 10

Mountain Climbers x 10     Merkins x 10

Mountain Climbers x 10

Potato Pickers x 20

Then mosey towards the creek for some Bridge Bear Crawls

Grab some [small] wall at the concession stand for OYO:

Derkins x 10

Step-Ups x 20

Dips x 30

Partner up and mosey to the bleachers. Partner 1 – Run to top of Bleachers, Partner 2 – Do Calf Raises ; Rinse & Repeat until both partners have completed 10-Runs to the top.

Mosey to the track, 1-Lap only, stopping at each corner with 5-Hand-release Merkins.

Mosey to the middle school driveway for a little hill-work. Only had time for 7’s (not 11’s) with Burpees on top and Squats down below.

Indian run back to COT (at least for the sections with good lighting).

Moleskin:

I did disclaim in the beginning that the workout would be both knee and calf-friendly since I have issues with both, but the calf-raises on the bleachers didn’t sound as bad in my mind. In reality, they were pretty brutal, probably close to 200/Pax. Bottlecap, Moneyball, Frack and Strawberry were crushing the runs. I appreciate Jingles and Fusebox’s help on keeping the QIC straight on the count.  Watchtower is a great AO and I appreciate the opportunity to lead these men. Thanks to Strawberry and Chipotle for coming out to support the QIC.

Announcements:

Susan G Komen Race for the Cure this weekend in Charlotte. Here’s a link to race info:

http://charlotte.info-komen.org/site/TR?fr_id=6906&pg=entry

F3 Golf – 10/27/17 – (Bottlecap looking for 3 Pax to join him)

Church on the Street (COS) – Looking for five (5) Volunteers the first Sunday of every month to volunteer on Sunday Mornings from 6am – 8am. See F3 Strawberry or use the Sign-up Genius below.

Hyper-link to Sign-up Genius

https://urldefense.proofpoint.com/v2/url?u=https-3A__m.signupgenius.com_-23-21_showSignUp_20F0D4AABA82CA7FE3-2Dchurch&d=DwICAg&c=euGZstcaTDllvimEN8b7jXrwqOf-v5A_CdpgnVfiiMM&r=8GA9niIAVne87QmnNfTJt9vwGTcso_iK0YDNZwMGf5A&m=KbQgCpbw5jojoorUtP_1Bqy466aFaEm29gmA-0BOmiU&s=fEqEpskGDIgd_hIZnry6PZqok0t0c1R820w-Xasb08w&e=