19 PAX posted in the Gloom of Cuthbertson Middle School today for a beat down.
The pain started like this:
COP
50 SSH IC
20 Merkins IC
30 Imperial Walkers IC
30 Mountain Climbers IC
The Thang:
Mosey to the front of the school 20 box jumps and 20 Derkins on your own, rinsed and repeated.
Mosey to Hill across the bus parking lot grab a friend
Did about 20 shoulder presses with friend while waiting for the PAX to gather at the bottom of the hill.
Stairway to 7, starting with one Merkin at the bottom, grab and carry your friend to the top of the hill and do 1 Thruster with friend, repeating and adding one rep each time to get up to 7 merkins on the bottom and 7 Thrusters on the top. Recovered for a few seconds and then do same thing in reverse order starting with 7 Merkins at the bottom and 7 Thrusters at the top. Put Friend away.
Then did some Jack Webb, starting with one Merkin and 4 Shoulder Presses working our way up to 10 Merkins and 40 Shoulder presses.
Mosey back to the front of the school and did some inclined curve Merkins 20 IC while waiting for the rest of the PAX to catch up.
Then Sprinted to the parking lot, circled up and did some ab workout PAX choice, Transporter chose The American Hammer IC, TBall chose The Dolly IC and Frack Chose Hills to Heaven for the finish.
Moleskin
It was awesome to lead this group of great guys this morning. It was nice to see everyone pushing as hard as they could. This was a very intense workout with very little rest in between exercises and everyone did great.
Noticed that Dasher was moving not as fast as usual to the top of the hill, maybe because the rock of his choice was bigger than his torso.
At the end of the workout when we sprinted back to the parking lot YHC was on the lead half of the way then was passed first by Transporter, but finally it was Forced Out that reviving his former years as NFL Wide receiver passed everyone and got to the cars first, this guys is one of the newer beasts addition to F3, and I can see an NFL style workout coming soon.
So happy to see the number of guys that showed up this morning, we have a very good thing going at we have to keep that momentum, glad to see more guys making F3 part of their lives.
Announcements:
Tomorrow everyone show up at Commitment for the attendance challenge against Outshack? or was it Outhouse?
Thank you Transporter for taking us out.
10 men, made it out to Union County newest yet to be named AO. The workout went like this:
COP
SSH x 30 In Cadence
Mountain Climber x 30 IC
Squat x 30 IC
Imperial Walker x 30 IC
Merkins x 20 IC
Mosey over to the benches next to the school entrance.
On your own 15 box jumps, 15 dips, 15 Derkins
Mosey to the lot in front of the entrance.
Did exercises running to each light around the media (7 total) did 7 reps of each exercise then running back around media all the way back to starting point, did 7 Jumps squats at each light on the first round, then 7 Merkins at each light for the second round and lastly 7 LBC at each light.
Mosey back to the cars, got various weights off of my car, ranging from 45 to 25 pounds, regular and bumper plates.
20 Thrusters IC
10 Forward lunges with weights IC
30 Dolly IC
30 Bicycle IC
20 lunges with twist with weight IC
20 squats with weight IC
40 LBC IC
and about 16 American Hammer IC (Transporter’s request)
Moleskin
Great work today, happy to see a large group for a just now official AO. I really pushed the group and everyone did their best, as usual Transporter, Dasher and Short Circuit they were by my side pushing hard. Can see huge gains on many of the newer F3ers, like Popeye and TBall, this guys have been posting regularly and it shows, as well as Turtle who I don’t think has miss a workout since he joined F3. I hope to see you all tomorrow at Commitment.
Announcements
Dasher remind us of the attendance challenge against Outland next Saturday.
Transporter encouraged everyone interested to sign up for upcoming Spartan races in 2016.
Was decided to officially start the Friday AO at Cuthbertson, YHC was designated as the site Q and Dasher as the CoQ, still trying to decide on the name.
Thank you Short Circuit for taking us out.
15 men, made it out on this cold fall morning. The fun went like this:
The Warm up
25 SSH In Cadence
15 Merkins IC
25 Imperial Walkers IC
25 Mountain Climbers IC
25 LBC IC
25 Dolly IC
Mosey over to first courtyard
Peoples Chair air shoulder press IC x 30
Mosey to the hill.
Elevens, starting with 1 Burpee at the top of the hill and 10 jump squats at the bottom. Finishing with 10 Burpees at the top and 1 jump squat at the bottom.
Mosey to the back of the school, partnered up, partner 1 did inclined Merkins while partner 2 ran up the stairs and did 15 box jumps, then switched. Then Partner 1 did hand rail pull-ups while partner 2 ran up the steps and did 15 box jumps and switch.
Mosey to the bridge, Bear Crawled across the bridge. Mosey to the concession stand and did people’s chair and some more shoulder air presses.
Mosey to the Track, ran to opposite end of the track and did 15 Merkins IC, 20 Rock Coppers IC and 25 LBCs IC.
Ran to the opposite end of track and did 25 Carolina Dry Docks IC and 20 Bicycle IC.
Then Indian Run for one complete lap to the track.
Mosey to the retaining wall across the Concession stand and did 25 Dips IC
Mosey to the bridge and walk lounge across the bridge.
Mosey Back to the parking lot, where Doc McStuffins had a trunk full of surprises ranging from 10 to 45 pounds, proceeded to do Thrusters with weights 15 reps, then partner up and did sit ups with various weights passing the weights back and forth to each other’s partner, then did 10 more thrusters with weights IC.
Then finished with 25 Dollys IC and 20 Elbow to opposite knee crunches IC.
Moleskin
What a beautiful morning and what best way to started than with this amazing group of guys. Nice work on the hill, that was a tough one I don’t know what was harder the Burpees at the top or getting up the hill, Dasher and Short Circuit flew through it, good work. I was impressed with Frack today he is definitely getting faster and was right next to YHC and Dasher on the track, Cheddar is a bullet that guy can run. Proud of Turtle, Popeye, T-Ball and Shop Dog, this guys have been posting regularly lately and it shows on their workouts. Snowflake and Transporter were strong throughout the whole thing as always. It was nice to see Mr Miyagi, he made the weight exercise look effortless. Bouncer and Snaggletooth good work I hope to see more of you in the future. Thank you to Dasher and Stump Hugger for the advice during the workouts. Thank you to Snowflake for all your support.
Announcements
Snowflake encourage attendance for next Saturday, since we are competing against to see how has the most attendance losers will do 100 burps per PAX as one set.
Transporter mentioned that Spartan races will start on April and we are trying to make a team.