After a loooooooooong time, YHC made it out to the immaculately cultivated grounds of THE Charlotte Christian Academy for some fun.
I scoured the F3 Nation Exercise list for some ideas and found a few gems, so here we go [went]:
The Thang:
- Mosey through front parking lot to explore the newly finished Fine Arts (I think) building. Note to future Q’s: more stairs than you will know what to do with. Definitely something to utilize.
- Back to parking lot for some dynamic warm-ups:
- RDL’s 5/leg then yog a bit
- Lunges 5/leg then yog
- Walking Knee-to-Chest 5/leg then mosey down to upper playground
- Mini-Dora: Partner up and cumulatively do the following
- 50 Pull Ups (timed by a run down/up the bleachers)
- Mosey down to field and commence 100 Carolina Drydocks (timed by run across field and back)
- Note: A great modification to increase difficulty for Drydocks is putting feet up on a ledge/bench/etc.
150 100 RDL’s/leg (timed by run across field and back)- Plank with various and sundry movements waiting for 6
- Bataan Death March on the track
- Line up for Indian Run, but last PAX drops and does 5 burpees before sprinting to front of the line
- Everyone went once (little more than a lap) then we broke up into partners and did Catch Me if You Can w/ 5 burpees
- Pick up 6 when done
- 25 LBC IC to “recover”
- Railroad Tracks w/ Shoulder Taps
- In end zone split into groups of 4.
- 1st 3 PAX assume high plank position on every 5th yd line (5-10-15) and commence shoulder tapping
- 4th PAX hurdles planked PAX before setting up on the 20.
- Last PAX gets up, hurdles, planks, etc. until all PAX reach opposite EZ
- Sprint 10, BP 10, Sprint 20, BP 20……Sprint 40, BP 40, Sprint 100.
- Plank-O-Rama for a bit
- Mosey to front parking lot
- Partner up, one partner runs to end of the island/back while other partner does squats on every parking spot line
- Every line increases squats by 1, thus first line 1, second 2, etc.
- Go until 6:13
- Mosey to launch for slow Merkins until time.
Observations:
- Covered 2.82mi with some work to chronically underutilized (by F3) muscles, namely back/shoulders/hammies.
- Baracus made it very clear he should have chosen a different partner for CMIYC (Fletch). All agreed, pointed, and laughed.
- Smokey is terrible, nay abysmal, person to have lead an Indian Run line.
- It was great to meet Double D and Carburetor for the first time today, strong showing and I was surprised to hear Carburetor has only been F3ing for a week.
- Double D says Bataan is properly pronounced “Baht’n.” He also said he was 30 in COT prior to correcting himself to 42. #questionable
Announcements:
- Keep Header in your prayers, his father recently passed away.
- Somehow nobody had anything to say about any races. The end is nigh.
About the author