37 Pax rolled out on a mild Presidents Day morning to put a donwpainment on the day! A good mix of Metro and Area 51 and young and old and one dude wearing pajamas….
Tha Thang:
Run to the church on the corner(the one next to CCDS).
COP: SSH, Mountain Climbers, Imperial Stormtrooper(pulled a quad), Merkins, Squats, other things. Lots of harrassment….
Partner up(did not go smoothly). Partner one ran the loop of the parking lot while Partner two completed a excercise, then switch x4 (Flutter, Merkins, LBC, Squats)
Line up on imaginary line for shuffles(high and low). Sprint back down. Backward run to the other end. Sprint back.
Run over to the seminary.
COP (Mary): LBC, High Slow Flutter, Flutter, Rosilita, Russian Twist, Knee Up
Partner up: x3 Decline Merkins, Real Situps
Run around campus. Walking lunges and Bear Crawl
Parking lot Suicide
Run back to park with a stop at Town and Country for some Plank-o-rama.
Finished!
Moleskin:
35-37 Guys came out on a holiday morning for a little beat down. Lots of running but as I write this I am some soreness in the abs so we must have done something.
Lots of chatter from the gallery. I am glad I could be the butt of many call outs. This was a very diverse group and very F3. Half and Half Area 51 and Metro. Age ranges from early twenties to early sixties. Fathers and sons! Great 2nd F and I hope decent 1st F.
Thanks to Agony who loaned me his phone when mine decided it was too cold to perform.
Hops showed up at the COT but never heard him even once in the prior 45 minutes. He swears he was there for the whole time but…… Thanks for a great shout out!
One of my favorite things to do after a workout that rarely happens is the go home, shower and go back to bed. Did that today and it was awesome! Go Presidents Day!
If you have not made it out to a workout at Carmel come soon. Great campus!
19 faithful from S CLT, Metro and Fort Mill gathered to start the 2nd half of 2013 with some pain.
Warm up run in the parking lot followed by full length parking lot shuffles and kariokes.
Indian Run to Carmel Road Middle parking lot for some COP
COP: SSH x 25, Merkins, LBC, Carolina Dry Docks, Squats, Dolly, Jump Squats and Russian Twist. After every two excersices we sprinted up the ramp and back to COP.
Partner up for Decline Push ups and Sit ups 10 each x2
Run around to the back of the school for Peoples Chair x2 (feel the burn)
Run down to the track via the swamp.
11’s on the bleachers (Dips and Declines)
Run back to the Carmel Middle parking lot then launched into Bear Crawls.
COP for some Mary(had to move once because of cars, who’s driving at 6:05 am on a Monday) Fluttler, High Slow flutter, LBC
Indian Run back to the park for some COT
– Leaders- Contact Skywalker or Hops to get on the Q list for DMZ. Need folks for August.
– F3 Dads- Go to website and register for the F3/Dads camp in August. This is going to be fun. We are going to have full access to the camp including slides, ziplines, climbing walls, archery, canoes, bear wrestling(just checking to see if you are paying attention). The price includes a/c cabins, activities and food.
-Foundation Fundraiser- Haywood is hosting a fundraiser party the last weekend of the month to raise money for the Foundation. The party is being held at his home which is on the 24 Hours of Booty loop the night of the ride. It will be fun and you can yell at the F3 team as they travel around the loop.
– Great group today! I think what makes this workout special is the mix of regions. Continue to push to EH from all regions!