I took a little saunter down into Union County to see what the boys at Conviction were up to and ended up Qing a “Moderate” beatdown, whatever that means.
Warmup
Mosey around the back of the school to the bus lot.
- SSH x20.
- Windmill x10.
- Cotton Pickers x10.
- 10 Imperial Walkers.
- 10 Yurpees/Inch Worms OYO.
The Thang
Move over to the lines.
- Bear Crawl Suicides- Bear Crawl to a line, sprint back, for four lines.
- Lt. Dan 1:2 to 8:16.
- Al Gore until the six arrives.
COP
- Merkin x10
- Mountain Climber x10
- Peter Parker x10
Mosey to the front of the school and choose a picnic table.
- Dip x10
- Incline Merkin x10
- 20 Step Ups each foot OYO
- Dip x10
- 10 Decline Merkins OYO
- 10 WWII Sit Ups OYO
- LBC x20
- 10 Box Jumps
Mosey back to the cars.
Yoga
- Mountain, Neck Rolls, Shoulder Rolls, Side Stretches.
- Mountain, Forward Fold, Half Forward Fold, repeato x3.
- Plank, Up Dog, Down Dog, Lunge, Crescent, Spinal Twist, Warrior One, Warrior Two, Side Angle, Peaceful Warrior, repeato other side.
- Merkin x10.
Mary
- Russian Twist x10.
- LBC x20.
- Crunchy Frog x10.
- The W x10.
- Homer-to-Marge Merry Medley, includes: Homer-to-Marge, Low Dolly, Rosalita, Low Flutter.
- J-Lo x10.
Moleskine
- Thanks for letting me bring a little pain to Conviction. It is always an honor to lead an F3 workout, but especially so as an invited guest of a different AO. I enjoyed meeting you all.
- Four spots left for the F3 Custom Goruck in MeCa region. Email F3eastcharlotte@gmail.com if you are interested and I’ll let Gamma know.
- F3 Olympics. 2/24/2018 https://f3southcharlotte.com/2018/01/11/2018-brolympics-2-bro/
- UNCC 49ers Basketball F3 night 2/17
- Welcome to Tony Parrish now known as Sticky Note
Peace,
Deuce
About the author