Enter the Bear

COP

• Mosey a lap and to the Upper Parking Lot
• SSH x 20
• Imperial Walker X 20
• Potato Picker X 20
• Plank Jacks X 20

The Thang

• Running of the serpent in the parking lot starting with 20 Merkins and decreasing by 2 at each speed bump
• Catch some Mary while waiting for the 6
• Run the serpent in the parking lot starting with 40 squats and decreasing by 5 at each speed bump
• Catch 5 Burpey’s while waiting for the 6
• Mosey to the Rock Pile and Pick something reasonable. Some Did, Some Did not:
  • 40 in Cadence Curls:  Bottlecap didn’t like the math
  • Rotate to the left: Lots of groans, someone drew the Frack Rock
  • 35 shoulder presses
  • Rotate to the Left
  • 30 tricep extensions
  • Rotate to the Left
  • 25 Curls
  • Rotate to the left
  • 20 shoulder press
  • Rotate to the left
  • 15 tricept extensions
• Mosey to the back of the school for some 11’s
  • Supine to Decline Merkins with a little run imbetween
• Lunge walk across the bridge
• PAX Lined up for Plank  to Indian Bear Crawl
• Mosey to the Track Wall
  • 20 step ups, 20 dips, 15 step ups, 15 dips
• Mosey back to the bridge for some more bear crawl or lunge work
• Run Back for the COT

COT

Great workout everyone today.  I enjoyed the opportunity to bring my 2.0’s and see them push themselves and for Kyle to officially get the F3 nickname of Bread Bowl.  Welcome to Rose to the PAX.  Bottlecap has a way to lure his friends into the pit.  It is a great feeling to be able to hang out with a great group of men who challenge themselves to be better every day.  Thanks to Fusebox for providing the Clydesdale’s with the shirts.  Today’s workout was Fast’ ish.  See you all Monday.

Announcements

• CPR training is coming up on 2.17.18. $35/person
  • Description: https://f3southcharlotte.com/2018/01/26/cpr-training-pre-blast/
  • Sign up: https://docs.google.com/spreadsheets/d/1y25j_EZo_VeuzZOIsCw-wGJuw4PUu5lKvJqjgjclBOA/edit#gid=0
• Bro Olympics is coming February 24th- Sign up to volunteer to compete- Find the link in the Playhouse- Weddington High
• FuseBox on Q at Next Commitment
• Welcome FNG: Kyle Maul aka Bread Bowl (Son of Doughboy)
• Welcome FNG: Mike Krakauskas aka Rose (Since he sells wine)