Blackhawk – The smell of burning asphalt



Blackhawk – The smell of burning asphalt

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
      • A couple rounds of that
  • 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
    • Front Raises x 20
  • 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 . . . http://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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