Quarter Pounder w/ Pleas



Quarter Pounder w/ Pleas

8 PAX @ #F3Thrive kept our heartrates up near 160 for a long time (special knowledge thanks to Unplugged).

The Warmup

3-Minutes, 6 Running Stretches + neck stretch + hanging hammy stretch > https://www.youtube.com/watch?v=4jCDjnzI6W0

The Thang

  1. Run to the soccer field.
  2. Quarter Pounder
    • Sprint to the 25 yards and Do 25 merkins + Run backwards to Goal
    • Sprint to the 50 and do 50 pogos + Run backwards to Goal
    • Sprint to the 75 and do 75 Mountain Climbers + Run backwards to Goal
    • Sprint to the hundred and do 100 SSH + Run backwards to Gate
  3. Mosey to hill by northern street. 20 squats.
  4. 7s …  War Hammers @ top (World War II sit-up by adding 4 American Hammer reps at the top) … lunges (both legs for 1) @ bottom
  5. Mosey to southern street and jog to furthest stop sign.
  6. Run back to other stop sign, stopping at each peninsula doing merkins: 5 – 10 – 15 – 10 – 5
  7. Mosey to top of inclined road by the entrance to Carolina Courts, where we found the White Board of Life awaiting us. Run down the road to the main street, turn around and run back up to the White Board, and do the next number on the board (not a cumulative ladder … only do one per trip).
    1. 30 Dry Docks
    2. 50 Hillbillies (count each side)
    3. 5 Burpies
    4. 20 Jump Squats
    5. 20 Merkins
    6. 50 LBCs
    7. 50 Sidestraddle Hops
    8. 30 Mountain Climbers (count each side)
    9. 30 Low Slow Squats
    10. 30 Dying Cockroaches (count each side)
  8. Run back to launch
  9. 3 second-hold pretzel crunches till time.
  10. El fin.

Moleskine

Special thanks to Chastain for the group photo and Unplugged for the app graph of our heartrates.

Apparently, we lost Glass Joe over near the White Board of Life because it got really quiet.

El fin.

Announcements:

  1. 7/18 – Site Q School @ Cuthbertson Middle
  2.  
    7/23 9a-1p … Blood Drive @ Weddington Methodist
  3. 7/25 – Q School 6:30a @ Cuthbertson Middle
Prayer:
  1. Zebra’s Uncle Passed Away

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