It was a beautiful 28 degree morning – ideal for an old fashioned beat down. So off we go at a warm up pace along the road and then for a mini cheese weave just because.
Disclaimers given prior to COP: SSH, Hillbillies, Merkins, LSS
The Thang:
Partner up for combined KB and non-KB exercises
Round 1: P1 20 Merkins while P2 does KB Good Mornings
Flapjack (or flip flop) until each partner has done both twice
Run HB mile
Round 2: 25 Squats / KB Upright Rows – HB mile
Round 3: 30 LBCs / Squat-curl-press – HB mile
Intermission: 15 Supine Pull ups & 20 Dips (3x) then back to the show
Round 4: 20 Carolina Dry Docks / Goblet Squats
Round 5: 20 Lunges / Curls
Round 6: 30 Flutters / Tricep Press
Mary: Dollys, Rosalitas, Back Scratchers
Moleskin: Good turnout and nice work by all. Mumblechatter was strong early but gradually faded toward the end so YHC felt rewarded. Great to see Sticky Note out for his second F3 post. Coming back after the first F3 post shows guts and a bit of crazy – so a great fit! Good to see Jabber back for 2nd week in a row and congrats to Bonhoffer on firsts for pre-run and gear workout. Thanks to HB for taking us out.
Gypsy provided info below on UNCC game and also has an opportunity for anyone up for a quick trip to the Big Easy for what sounded like a wild convergence. See Gypsy for more details.
new-halton-scoreboard-rendering-400px.jpg and commented: COME JOIN US FOR F3 NIGHT FEBRUARY 17TH AT UNC CHARLOTTE’S HALTON ARENA
sponsored by The Mineshaft AO
Great 2nd F opportunity with your F3 brothers! Wives, girlfriends, significant others, 2.0’s, friends, friends of your 2.0’s, neighbors, potential FNG’s and really anyone else you want to invite are invited! Seats are only $6 (regularly $15). There will be an acknowledgement of F3 on the scoreboard, photo ops and potentially other perks for our group. Would love to see a large F3 contingent out for this one!
Click the Link Below for purchase tickets!
https://www.fevo.com/edp/Charlotte-49ers-vs-UTSA–F3-Night-SYTt5vTX
email: f3mineshaft@gmail.com with questions or visit the F3Mineshaft Slack Channel
About the author