Qing for the first time at Hawk’s Nest and given a heads up that Skunk Works would be converging, I showed up a little early to make sure I had my bearings with summer construction and a new parking location (which works great by the way). As the cars started coming in and parking spots ran low I realized I had my work cut out for me, the PAX were gathered, 5:30 came and it was time to go to work. After a brief disclaimer was given we were off…
Mosey to the new field-turf field for the warmup
*20 side straddle hops, 15 imperial walkers, 15 mountain climbers, 15 low slow squats
off we went again, mosey covered area w/ picnic tables (sidenote – we really should name this spot)
*10 jump-ups, 10 derkins *10 step-ups each leg, 10 incline merkins *10 jump-ups, 10 derkins
off we go again, mosey to the football field, quick audible given the field was soup from over-watering.
*everybody on their 6 for some Mary – 25 LBCs & 25 Chippy crosses (new one for Hawk’s Nest I guess) in cadence.
*then the PAX counted off by 4s to divide up around the track at start/ends of each turn. running 4 laps with exercise at start/end of each turn – merkins, LBCs, burpees, squats – starting with 5 reps each, then 10, 15, 20. Mary while waiting for the 6.
after brief 10 count off we go again, mosey around the corner to parking lot with a wall. PAX partner up – 1 PAX does 5 muscle-ups while other does carolina dry docks, then flapjack (3 rounds). quick mosey back to the launch and we are done.
I enjoyed leading the men of Hawk’s Nest and Skunk Works around Charlotte Latin this morning. Everybody was on board until the track work, even YHC was questioning the wisdom of that but all the men got the job done and were no worse for the wear.
American 4 Miler – Speed For Need race. signup (join F3 team) and run if you are in town on July 4th
Prayers for Alf’s family, Utah’s family, Dumpster Fire’s family, & Mic Check’s family
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