The Ocho

The Ocho

Muggy morning with plenty of chatter early.  The QIC may or may not have started 1 minute late depending on who’s watch was used to determine the start time.  Regardless all in attendance got their money’s worth.

Warmup

Quick jog to the track with a run up the far hill (that is 1 hill).  At this spot the pax were able to get the warmup needed and instructions on the next iteration of the workout.

SSH, Squats, Merkins and Mtn Climbers

5 Rounds of the following on the “half pipe”

Run from the top playground down to the track and up the hill to the opposite playground – 20 dips

Run back down to the track and up the hill to the top playground – 5 pullups

Dollywood and Laronda were setting a blistering pace with the rest of the pax content to just finish the round.  Nice work done by all.

(total hill climbs = 6 with 1 warmup and 5 from the exercise)

4 laps on the track (1 mile)

at each corner an exercise was performed

1st corner – 10 Merkins

2nd corner – 10 Squats

3rd corner – 10 Carolina Drydocks

4th corner – 10 Lunges (each leg)

Each lap was a little different for the run – forward, backwards, shuffle and last always face the school

4 more hill climbs

climb the far hill and do 5 pullups at the top

(total of 10 hill climbs throughout)

1 round of situps (20) merkins (20) and 25 yrd sprint

Mosey back toward the start

Heckled the Charlotte Christian students dressing up as bears on the run back to the parking lot and Gummy made sure to heckle one of the dads dropping his kid off who looked like he just rolled out of bed.  Same Dad made a point of trying to run down Gummy 2 minutes later in the parking lot.

Great morning with the crew getting in some cardio and pullup work.

Announcements

F3 Dads for Area 51 is starting each Saturday in June at 9am Col Francis Beatty Park