15 Pax were out at Rebel Yell-awesome morning. Conditions were fantastic, and great group. Counts were deliberate – quality over quantity!
No FNGs, disclaimer given.
Circle up (cadence count):
-Bulgarian Ball Buster (15) (folks seemed to like that!), He-YA!
-SS Hop (15) (per Crab Cake’s request)
-Peter Parker (15)
-Imperial Squat Walker (15)
Around 2 parking lot berm/divider/tree/grass thingies in front of the theatre:
-High Knees THERE, side to side over, Backpedal BACK, side to side return (x3)
-Buttkicks THERE, side to side over, Bear Crawl BACK, side to side return (x3)
Mosey to Murderhorn:
-10 Burpees OYO upon arrival.
-Run to down to rock pile, but do 20 Lunges along the way.
-Pick a Lifting Rock – Cadence count, 15 Curls, 15 Shoulder, 15 Squat (x2 rounds)
-Run back up top but along the way 20 Broad Jumps & 30 Wide Arm Merkins
-Plank round up top.
-Mosey to Base, and get partner.
Partners:
-10 Decline Merkins off partner’s back, 10 Ab Throw Downs, run top of grass hill and back (x3 rounds)
-20 Hand slap Merkins
Individual, from middle of parking lot:
-5 Jump Squats, run to top of hill, 5 Carolina Dry Docks (x3 rounds)
Mary (cadence count, all x20):
-Fred Mercury
-LBC
-Rosalita
-Dolly
Announcements:
-F3 Dads/2.0 camp August-sign up open.
-Knights game 5/14, tix going fast deadline 4/28.
-Details on weekly and website.
Thanks to Wild Turkey for taking us out. Thanks all-beautiful morning and thanks for the effort!
25 total this morning – 11 Swift, 14 hit the course! Fearing major rain we were blessed with a merely misty morning. 2.5 miles covered, heard the phrase “beat down” a couple times (I already feel it). Thanks all for playing along!
Disclaimer-not a pro, here on own freewill, modify as needed
Warmup: (mosey to lot, circle up). Bulgarian Ball Busters (20), Merkin (15), Peter parker (15), Mtn Climbers (15), Imperial Squat Walker (15).
Mosey to next spot, along the way doing Buttkicks, High Knees, Side/Side (both ways).
PARTNER UP!
Wall #1: Partner A does 20 wall lunges, B does Merkins until A to finish (2 rounds). Backward plank while we waited for all to complete.
Wall #2: Partner A does 20 jump ups, B does Carolina Dry Docks until A finishes (2 rounds)
Mosey to upper lot: Partners…20 Hand Slap Merkins, 20 Decline Merkins (feet of A on plank back of B). Flap jack. (2 rounds). OUCH!
Mosey to bottom of Hamburger/Mercy Hill. 3 rounds up hill to bridge…Bottom x7 Bobby Hurley squats & x7 Diamond Merkins, Top x7 Burpees. (3 rounds up/down) Collected the Pax headed back toward base with a sorry Indian Run (we need training on that – I blame today’s Chief)
Quick Heals to Heaven (20) & 10 count @ 10 degrees. Jailbreak back!
ANNOUNCEMENTS
Balrog sign up (Saturday 3/12)-Tuck
This Saturday convergence (DaVinci+Commitment) Weddington HS 6:30- Tuck
F3 5 year anniversary party-sign up, Uber together – Madam T
3rd F – Wed 2/24 @11:45AM 1900 (Mex Restaurant) on Elizabeth Ave- Paper Jam
3rd F immediate after, Einstein, open forum- Bratwurst
(first backblast by Bucky so thanks for patience on any format errors)