With Zero Hype – Flash returned on Monday



With Zero Hype – Flash returned on Monday

26 Pax were able to return to work @ Flash on Monday.

Warmup:

  • SSH
  • Cherry Pickers (pick the ones that fell off the tree)
  • Imperial Walkers (say hello to early faculty arrival)
  • Merkins
  • Calf Stretch

Thang:

Hot lap around the front parking lot island and count off as you finish.  Partner up with 1 & 26, 2&25…etc.  (Turn into just find partner)

  • Run 1/4 lap and P1 begin with pushups (distant cousin of Merkin) when P2 arrives do 10 together, then recover jog back to start
  • Run 1/2 lap and P1 begin with lunges when P2 arrives do 10 together, then recover jog back to start
  • Run 3/4 lap and P1 begin with diamond merkins, when P2 arrives do 10 together, then recover jog back to start
  • Run Full lap and P1 begin with toe tap LBC, when P2 arrives do 10 together, then recover jog back to start

Mosey over past Buses (intake the diesel fumes) and continue to stairway at school.

Complete calf raises up stairway with 10x per step and alternating toes forward, pointed in, pointed out all the way up – When finished people chair with air press on wall

With partner complete series of

  • 25 Burpess
  • 50 Lunges
  • 75 Squats

Mosey to Transporter Out House and People Chair and jabs waiting on the six

On the concrete path run and at every light on the right side stop and do merkins starting with 5 at light 1, 10 at light 2, 15 at light 3, etc.  Finished with 30 merkins at final light

 

Moleskin:

  • Goal was to add little more running then usual this morning and I think we topped 2.5+ miles this morning.  (Insert Goodfella pre-run comment regarding opportunity for addititional running opportunity available)
  • Welcome FNG  Repopulating (Respect) –  (Namesake based on having 9 children)
    • Found F3 from way of his daughter online  Great to have you out with us, and hope to see you back soon
  • Cotters to Gatorcub, great to see him back out in gloom.  Always appreciate the consistent reminder and help to ensure upcoming Q’s at Flash (Transporter at the ready for 12/4)
  • Ackbar great to continue to see you in the gloom even with the new addition at home

Announcements:

  • Sanctuary tonight @ Brooklyn Pizza Wesley Chapel – 7:30 PM
  • Second F opportunity this Friday (12/1) at Dreamchaser Brewery – Downtown Waxhaw – 7:30 PM
  • SOB Christmas Party- 12/16 at Red Barn Waxhaw – 5:00 PM – 12:00 AM (Pre-Blast with ticket info below)
    • http://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/
  • Ball Pit T-Shirt Order in progress – need to have order into Moneyball by Friday – $22/shirt

 

 

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