15 gathered at Blackhawk (Walnut Creek Park) so we split up in to 2 groups. Shop Dawg and Bottlcap had done a pre-visit that morning to ensure the same weinke would be executed for all so that nobody complained about not getting their money’s worth.
WARMUP . . . The usual
THANG . . . Grab some rocks
- 5 minutes of 10 knee slap Burpees
- Run with Rock to parking lot with various exercises while en route
- Partner work
- P1 – Runs Long Lap
- P2 – 5 rock press Burpees, bear crawl with rock, 10 T-Tap merkins, bear crawl with rock, 15 Front Raises, bear crawl with rock, 20 Mary Catherine’s with rock above head, bear crawl, repeat with 5 burpees, etc until P1 gets back
- 3 rounds of that
- Audible: Bear Crawls turned into hairburners . . . Asphalt and Rocks create a very nice aroma (think Cap Guns)
- #Audible 2: Stop bear crawling with rock and just do exercises in place
- #Audible 3: Switch to Curls
- 10 knee slap Burpees
- Capt Therkin (Webb)
- 1 Big Boy sit-up, 4 Flutters, 4 merkins in between each round
Put the Rocks back
- Left/Right/Center – Shoulder presses x 20 IC
Put the Rocks back
- Put the Rocks back
- Sprints in parking
MOLESKINE
- Great site . . . Terrible backblast (sorry for delay)
- Solid coffeeteria afterwards in Hickory Tavern parking lot . . . Lots of breakfast choices
- Celebrity sighting of the Waxhaw Express crew
slowly doing their “recovery” run . . . Terrible job of advertising
ANNOUNCEMENTS
- 100 PAX Challenge . . . https://f3southcharlotte.com/2020/05/12/100-pax-challenge/
- Partnering with local charities that are helping the needy in our communities
- Asking for 100 PAX to donate . . . Please consider giving something back
- Venmo: @F3Waxhaw
- PayPal: F3Waxhaw@gmail.com
- QSource: Starting Fridays after Cuthbertson workouts 0700-0730
- Great discussion on leadership
- Bring a chair and a coffee cup
SHOP DAWG TOOK US OUT!
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