Please Don’t Make Me Post Solo

Please Don’t Make Me Post Solo

Not a bad morning for the first Saturday in December for this week’s edition of Area 51/McKee.  Arrived at 0650 to an empty parking lot, but that’s not unusual as the PAX tend to take their time getting to the AO on the weekend.  However, by 0655 starting to wonder if I was going to have to decide between posting Solo or heading to Starbucks for a cup of Joe.  However, not too worry as first Chin Music and then Turkey Leg appeared on the scene.  We were soon joined by O’Tannenbaum (as always, shows up right when the gun is set to go off) and Huggie Bear.  Quick disclaimer provided and we headed off for the lower parking lot by the soccer fields.

Short run around the parking lot and circled up for COP:

• SSH x 20 IC
• Squat x 15 IC
• Merkin x 10 IC
• MC x 20 IC
• Peter Parker x 15 IC
• Dolly x 15 IC
• Flutter x 15 IC
• IW x 20 IC

Time for a little warm up in the parking lot.  PAX lined up along the curb.  Idea was to cross the parking lot with called motion and then complete called exercise at each end.  Here’s what we did:

• Rd 1 – High Knees to cross the parking lot, Incline Merkins at one end, Jump Squats back at the start
• Rd 2 – Butt Kickers, Carolina Dry Docks, Sister Mary Catherine
• Rd 3 – Karaoke, Russian Twist/American Hammer, Squats
• Rd 4 – Backwards Run, CDD, Old Fashioned Sit-ups
• Rd 5 – Lunge Walk, Decline Merkins, Prisoner Squats

For the next part of the workout, made our way over to the soccer field and lined up along the sideline/endline.  Idea was to start with easy jog to mid-field and then work our way up to full sprint.  At mid-field complete the called exercise and then same effort back to start:

• Rd 1 – 50% sprint to mid-field, Merkins
• Rd 2 – 60-70% sprint, Jump Squats
• Rd 3 – AYG sprint, CDD
• Rd 4 – Run full length of the field & plank it up

Time to work on the soccer arms, so we headed over to the rock pile for a decent size lifting rock.  With rock in tow, back down to mid-field of one of the soccer fields.  Completed a round of lifts and then short jog to each of the corners of the field (sans rock):

• Rd 1 – Curls, Rock Press & Triceps x 15 IC, Run
• Rd 2 – Curls, Rock Press & Goblet Squats x 10 IC, Run
• Rd 3 – Curls, Rock Press, Triceps & Goblet Squats x 5 IC, Run
• Rd 4 – Curls, Rock Press, Triceps & Goblet Squats x 10 IC, Run

Deposit the rocks back in their resting place and we headed back over to the far end of the soccer fields for the Beast or Devil’s Workout.  6 rounds, 6 stops each round, 6 reps of called exercise at each stop.

• LBC
• Jump Squats
• Hand Release Merkins
• Old Fashioned Sit-ups
• Prisoner Squats
• Burpees (much to Chin Music’s chagrin)

Once we had finished up this last round, we had just enough time for 6 MOM:

• Rosalita
• LBC
• Back Scratcher
• CCV

Headed back to launch site and that was a wrap.

COT

NMM

• Welcome to Chin Music as he made his 1st weekly post to McKee Rd on a Saturday.  Visited the AO before for The Matrix on Mondays, but we were happy to have him join us out there on the weekend.
• The Beast is also a soul crusher, especially when you have to finish it up with a round of Burpees.  Chin Music was ready to string up Turkey Leg for suggesting them for the final round before we informed him that The Beast is always supposed to end with Burpees.
• O’Tannenbaum was looking forward to the SEC Championship game later in the day after attending the Auburn/Alabama game the week before and watching his Tigers take down the Tide.
• Good to have co-site Q Huggie Bear back in town with us.  He spent the Thanksgiving holiday in Atlanta and posted at F3Alpharetta while visiting family.  Gets easier and easier to find F3 workouts when you are traveling with all the F3Expansion taking place.

Announcements:

• Last week to sign up for Area 51 Christmas Party.  It’s scheduled for Friday, 12/8, at Seaboard in downtown Matthews.   Hors d’oeuvres will be provided and their will be a Cash Bar.  Cost is $20 per PAX.  More info available at:   https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/
• Joe Davis Run to be held on Saturday, 01/06/2018 in Fort Mill.  5k & 10k options.  Come out and support Rock Thrill and his family as they raise money/awareness for Keystone Substance Abuse Services in Rock Hill.