Sand bags a parking deck and a plan.

Sand bags a parking deck and a plan.

This morning I truly didn’t know what to expect in terms of attendance, there were some strong Qs all over south Charlotte, leaders who I respect and when they Q I try not to miss them because they can put together some epic beat downs. At the same time I felt pressure to put together something special for whoever showed up so they didn’t regret their decision to post to my Q at Cerberus.
Talking about Cerberus, what a perfect location, right on the boundaries of 3 of the best regions of F3 land, a place where Area 51, SOB and UC blend together and we become one region to support each other and push through the pain to better ourselves.

We had 9 men show up this morning to try to tame the three headed dog from hell. The fight went like this:

Mosey and run a lap down and passed Whole foods to the end of the parking land, then going back toward launching spot, where each PAX picked a 50 pound sand bag, then mosey to the parking deck for COP:
SSH IC x 20
Plank Jacks IC x 20
Merkins IC x 20
Squats Civilian count x 20

The thang:
Grab sand bag and run to top of parking deck using the ramps, at the top do 5 sand bag burpees, instead of a jump at the end of the burpee bring sand bag over head instead. Then do SSH IC while waiting for the six.
Use stairs to go back down to first level with sand bag.
Grab sand bag run again to top of parking deck using the ramps, this time doing 10 thrusters with sand bag, once again bringing sand bag over head. People’s chair and did 40 jabs IC while waiting on the six.
Stairs down to first level with sand bag.
At the bottom of the steps do OYO 10 Merkins, 10 Wide Arm Merkins, 10 Diamond Merkins, 10 Staggered Right Merkins, 10 Staggered Left Merkins, grab sand bag, up to top level again this time using stairs, et the top do 5 over the bag burpees, and 5 sand bag thrusters. This time did some Mary while waiting on the six.
At this point I decided to introduce Cerberus to an exercise that I recently adopted, is kind of a Jack Webbs variation, where you hold the plank the entire time you are doing the exercise, start with 1 merkin followed by 4 shoulder taps increasing by one merkin and 4 shoulder taps each cycle until completing 10 Merkins and 40 Shoulder Taps, by the end of this chest and shoulders were on fire. Interestingly during this part of the workout some of the PAX where begging to go back to run the ramps with the sand bags, which I took as positive feedback for this exercise, so definitely a keeper.

Grab sand bag, go down the stairs to the first level for some Mary, still had about 6-7 minutes left, so decided to finish with another sprint to the top with the sand bag and as in the first round do 5 burpees at the top.
Head back down using stairs and head back to launch point for COT.

The Moleskin:
Honored to lead this group today, I was proud of every single one of the PAX, we run almost 2.5 miles with a sand bag up and down the parking deck and not a single time anyone put the sand bag down while going up or down the parking deck.
Alf had a strong lead throughout, followed closely by Transporter and Turkey Leg, YHC was somewhere there in between. Prohibition also had a strong performance pushing though, Das Boot the late arrival got to Cerberus just in time to grab a sand bag and do some work. Snowflake strong performance as always. Kirby and Cheddar stuck together and showed those sand bags who tha boss is.

Announcement
Brolympics coming February 24th, sign up, as competitor or volunteer.
Run Jen Run 5 K March 3rd at Symphony Park.
Richard Sheltra 5K-10K March 15th Pineville.

Thank you Transporter for taking us out.