Grateful For Fresh Air

Grateful For Fresh Air

The drop in temperature did not dissuade 10 PAX from taking a trip to The Fishing Hole where they discovered the answers to the questions: who would Q and what would he would be wearing. Little did they know that about half way through they would receive a special treat from one of our site Qs.   But first, a disclaimer was given and we were off.

COP:

Since The Fishing Hole caters to the more mature, sophisticated crowd, a new twist to the COP was added. Dynamic warm up exercises to begin the morning. Over the gate, toy solider, knee ups and butt kicks.

As expected, it was well received as demonstrated by Chelms, Mr. Bean and Frehleys Comet’s eloquent mumble chatter that ultimately led to some burpees in a more traditional COP.

LSS x 10, IW x10 and 10 burpees OYO.

THE THANG:

Mosey to the third level of the parking deck for two more dynamic warm up exercises. Swinging one leg at a time front and back and from side to side.

Partner up and stand in a parking space.  Find the number of the parking space as it represented the number of merkins the team would perform. While 1 PAX stayed and did merkins, the other PAX lunge walked to the other side of the ramp and moseyed back.  We were all in the mid 120s.  One round was clearly enough.

Mosey to the far stairwell and down to the street towards the back lot where the handrails are located.

3 rounds of 10 supine pull-ups and 5 burpees.

Leave there, cross the street to the small parking lot next to the practice field and pick up a lifting rock.  Down to the practice field and line up on the sideline for rock work.

3 rounds of curls, presses, extensions and triple lindy x10, x15, x20. At the end of each round mosey to the other sideline and return.

This was followed by field of plank. Take 5 lunge steps towards the opposite sideline and then perform the called plank. Elbow plank, right arm high, regular plank, 6-inches, left arm high and mosey back to the sideline where we started for makhtar ndiaye x10.

Return the rocks where we found them and back to the hand rails for more supine pull ups and incline merkins. This part of the weinkie was prematurely interrupted (more about that later) and we quickly left to seek fresh air and do some leg work at the benches.

Split Squats, Step Ups and LSS. 2 rounds different reps.

Then we performed some flexibility exercises to loosen up the hamstrings, IT band and calves. Just enough time left  for a return to the launch and 10 merkins OYO.

ANNOUNCEMENTS:

A great 3rd F opportunity for you and 2.0s over the age of 15:   https://f3southcharlotte.com/2018/04/05/partnership-with-first-tee/

MOLESKIN

This morning we welcomed site FNGs Nard Dog and MAD and they were not disappointed. The runner Paper Jam morphed into the #notarunner Paper Jam and kept it to under a mile.  It was time to work on soccer arms and do some core work.

Anytime a workout includes three senior citizens like Chelms, Mr. Bean and Frehleys Comet, you can expect a lot of hot air. It began emanating from the mouth but then it took an awful turn through the gestational passage way. Those who posted may never look at brussel sprouts the same way again.  It was fortunate that Charlotte Catholic was not in session, otherwise the hazmat team would have been required to make the area safe for children.

Yes, we stretched at an F3 workout not named Gumby or Blakovery. It is important at any age.

This is one of the most enjoyable workouts in the South Charlotte region. A great mix of men.

I was humbled to lead them this morning.