Short Arm Advantage

Short Arm Advantage

Drove in past the Gladiators in front of Whole Foods.  Arrived at Viva Chicken along with 7 other PAX.  Disclaimer given and off we go.

Thang

Mosey to the end of Ardey Kell and hang a right onto Matthews Farm Lane.  Continue to the roundabout.  Circle up.

COP

All done in whisper cadence

Merkin x 15

Mountain Climber x 10

Peter Parker x 10

IW x 10

Modified Triple Nickel

Start at Matthews Farm turnabout.  5 Heels to Heaven.  AYG to Ardrey Kell turnabout.  5 Hand Release Burpees.  5 Reps

Modified: 10 Merkins at midpoint each way.  100 Merkin total.

10 Romanian Dead Lifts each side.

Mosey up Matthews Farm.  Left on Ardrey Kell.  Over to the parking deck.  Up Stairs to top level.

Burp & Merk

Burpee with 1 merkin.  Burpee with 2 merkin.  3, 4….up to 10.

Mary/Plank

LBC x 10 IC/Flutter x 50 IC/Hold 6 inches

High Plank/Right Arm Forward-Left Leg High/Swap/Low Plank/Alternating Leg Lift x 20 IC/Merkin x 10 IC

People’s Chair

Right Leg High/10 Count/Left Leg High/10 Count

Down Stairs to ground level

One Level Sprints

Line up at bottom of the ramps.  Each sprint started with plank hold or mary

1. Low Plank/Right Leg High
2. High Plank/Right Arm High/Right Leg High
3. LBC x 17 IC
4. Heels to Heaven x 10 IC

Plank at top.  Merkin x 10 IC

Down stairs to ground level.  Mosey over to launch lot.

Mary

Heels to Heaven x 25 IC

Wide Merkin x 10 IC

COT

Moleskin

YHC was site FNG today.  Been to the Carolina Ale House once, but failed to do any recon on that occasion.  Can say that the Ale House has a large beer selection and is worthy of a visit.  Tried to Google Earth Waverly yesterday.  The image was at least 6 months old, probably more.  Alf was kind enough to send me an interactive map of Waverly that was much better.  Thanks for that.

Speaking of Alf, today marked 5 years of F3 for him.  Well done, my friend.  5 years of leadership in Area 51.  And, out front on the main set today.  Threw in the merkins so you could take advantage of the short arm advantage.  We got a bunch in today.

Pop Tart says you must be a swimmer to do 50 Flutters.  Some groaning with one of the plank series.  Several went to failure.  Important to push yourself to failure sometimes.  Gotta see what you can do.

Doc was right behind Alf on the main set.  Group pushed hard and finished up together.  Strong crew out there today.

Nice to meet No Regerts.  His M is opening a bakery in the same shopping center as his tattoo shop in Matthews.

Good to see Squid and Cold Cuts.  Been a while.  Strong work today.

Hung around for a while after the workout talking with Alf and OT.  Man, OT owns 5 cars.  We got into some car stories.  The Lexus he was driving has 220K miles and damn near exploded not too long ago.  His son was jumping another car and crossed the cables.  He was using the old school cables that are not connected together like the ones you buy today.  Melted a hole in the bumper cover on the Lexus.  Looks like a battle scar.

Appreciate the invite to lead at Cerberus.  Thankful to have the time to get out there as it is a bit further than I usually go.  Solid AO with plenty of options.

Announcements  

7/4 American 4-Miler.  1-year anniversary of Speed for Need.  Register, run, support, push

The Sandbox: Patio project Saturday in Ballantyne.  They need help.  Check the Slack channel or hit up Soft Pretzel