Going Out Hot

Going Out Hot

A dozen Bagpipers, including a Respect visiting from F3 Louisville, noticed sandbags in the lot and left heading south, hoping we wouldn’t return for them.

Thang

• Mosey to and around OrthoCarolina lot and circle for COP
  • IW x15 IC, LSS x15 IC
  • Plank and get comfortable
    • Low Slow Merkin x10 IC, Mtn Climber x10 IC
    • Low Slow Merkin x8 IC, Mtn Climber x8 IC
    • Low Slow Merkin x6 IC, Mtn Climber x6 IC
    • Low Slow Merkin x4 IC, Mtn Climber x4 IC
    • Low Slow Merkin x2 IC, Mtn Climber x2 IC
• Mosey to bottom of Conlan Circle for 7s on the hill
  • 1 Bobby Hurley down low, up the hill to 2nd crosswalk, 6 Bobby Hurleys, down the hill
  • 2 at the bottom, 5 at the top
  • Finish at the top after 6 BH at the bottom and one up top
• Mary for a bit
• Return to launch lot and grab 4 sandbags, continue mosey to East side of Loch Ness
• Groups of 3 for grinders
  • P1 – East wall 10x dips, 10x derkins, 10x jump ups, repeat until you are relieved by your partner
  • P2 – South wall 10x burpee jump ups, LBCs until you are relieved by your partner
  • P3 – run with the sandbag to P2 and hand-off to him to run back
  • etc.
• After 3 rounds for each guy, continue grinders but change it up
  • P1 – East Wall Weighted step ups
  • P2 – South Wall 10x Bobby Hurleys, 10x merkins, repeat
  • P3 – run unweighted to partner
• Mosey back to launch for COT, etc.

Moleskin

We went out hot this morning starting with the Merkin/Mtn Climber descending pyramid thing which was a shoulder smoker. Thanks to the whole Q-drenaline thing, YHC managed to make it through without the voice cracking. Grumbling was light at this point but increased in volume at the Conlan hill. Still, there were no refuseniks.

Kirby had to pause after the 3rd round to ensleeve his calf — just happy he did it before he finished, can never be too safe. Frehleys may have skipped a round, but no judgment here as I am pretty sure that is fully legal in the Respect rulebook. Another respect, our visitor Jitterbug from F3 Lousiville may have been regretting splurging on the corporate card at dinner last night. He was playing a symphony on his way up the hill that even Frehley’s would’ve been proud of had he been close enough to hear it. Nonetheless, my man Jitterbug represented Kentucky well and pushed hard with no complaints all morning. Word on the street he may be joining us again this week, perhaps with his boss in tow. Long Haul rounded out the trio of Respects and left Frehleys and Jitterbug in his dust. Hip looks like it’s healing well.

Thanks to Fire Hazard and One Niner for the sandbags this morning. Next time will have to spend more time with them as they add a nice twist to work around Loch Ness (and because Mighty Mite was offended that we didn’t use his bags). The even dozen PAX worked out just right for 4 bags and 4 groups of 3. War Eagle or Kirby, not sure who, even invented a new exercise by making the jump part of the Bobby Hurley a box jump. Seeing as Michigan is now officially better than Duke and just took over the #1 spot last night, this exercise (also better than Bobby Hurley) is now called the Charles Matthews (because Ignas Brazdeikis is just too damn hard to remember). #GoBlue

Great morning with great guys. Awesome having Teddy back with us on the regular now that he has moved back! Appreciate the invite to lead.

Announcements

• QSource 4 days a week in SOB/WUC – https://f3southcharlotte.com/schedule-app/qsource/
• Joe Davis – March 9th – https://joedavisrun.racesonline.com/
• MT 5 year F3 anniversary Q this Thursday at The Arsenal. Indian Land Elementary. Pre-run 0500, Main Event 0530.