Here is what we did:
Run around the church randomly circling up and putting in some warm up time:
Run to the imfamouse hill and partner up:
-partner 1 reverse bear crawl up the hill
-partner 2 crab crawl to the median.
-Meet back in the middle for 10 handslap merkins
-x3
Run to Reid Hall Ln:
-7’s
-Merkins and Burpee’s
Run back to the parking lot:
-Multiple sprints on the field after plyometrics before each one
Parking lot:
-7’s
-Merkins and arm raises
-X2
Marry for the last 5 min.
COT.
16 showed this morning for a little surprise Q. Apparently Orange Whip asked for one of the Pax at Matrix to step up and take the Q today because he got a hang nail in is left pinky. Man, that sucks dude….get well soon, seriously! Great turn out this morning with the usual work horse’s inflicting pain on themselves, I was happy to get my casio back, I thought for sure Witch doctor sold it on Ebay. speaking of horses Horse Head was a little faster than I expected in the last couple of sprints in the upper field. I’m not sure if he was sandbagging or just getting warmed up, either way, great push man its love to see guys out their pushing themselves. Had an FNG show up looking for a moderate workout. He just moved into town from graduating from University of Georgia and it sounds like he reluctantly posted on the order of his girlfriends parents. Look dude, you need to set the base line real quick in that relationship before it gets out of control, you’ve already lost a lot of ground but you’ve come to the right place, little do your future in-laws know, your gonna grow with the help of a few pain stations a week. We named him Schweddy, why? Because Bull Dog couldn’t get over his Schweddy palms of course. On a serious note, we are glad you showed up, F3 is a great place to get involved and meet the men of charlotte who are trying to serve the Lord and make a difference in the community. Your not going to find a better network of professionals in Charlotte.
By the way Schweddy, have a look at how we really came up with your name.
http://www.nbc.com/saturday-night-live/video/nprs-delicious-dish-schweddy-balls/3505994?snl=1
Look forward to it every Friday, the comradery is what keeps me waking up and dragging my tail out there.
Rhapsody
the count was 17 and I’m not surprised to see a strong group of guys once again on Friday morning ready and willing to work hard. it was a perfect morning and since I knew everyone felt bad about missing my first GOAT Q the weekend before so I decided to bring a little taste of the goat to Kevlar. Was I bitter that nobody posted at the goat? no, of course not, I may have been emotional, disappointed, angry and sour, but not bitter. common this is just a workout.
I have to say, real glad Bang Bang is still out there representing, he’s gonna be a tough Marine, stick with us man look forward to helping you prepare for the Paris Island! here’s how it unfolded.
50 SSH
30 mt climbers
run and repeat x 3 as we mosey to the church.
Run around the church stopping at each main entrance for 4 pain stations
lap 1:5 burpees
lap 2: 20 lunge jumps
lap 3: Star Squat jumps
lap 4: 20 squat jumps
Lap 5: 20 180 squat jumps
lower parking lot next to playground (line up on the parking spaces for bear crawl suicides. objective was to bear crawl 10yards then do 5 Merkins,reverse bear crawl back to to beginning and get 5 more merkins. 20 yards – 10 merkins, reverse back to line- 5 merkins, bear crawl 30 yards – 20 merkins, back to line 5 merkins. reverse run 50 yards and mosey back.
repeat x4 alternating merkins, diamonds, wide arms.
Marry:
50 russian twist
protractor
hold 6″ for a minute
COT
Look forward to Kevlar Friday every week. Keep pushing hard fellas.
Rhapsody took the lead today and for some reason decided not to do any Freddy Mercury’s. Seems like a crime. I’d like him to make up an exercise called “Fat Bottomed Girls”……I can already see you guys creating ideas in your head…sickos.
Okay fine, here is my idea – Monkey Humpers where your butt has to touch a bench each time you squat.
Rhapsody also avoided any Imperial Walkers…good call. For the record, I vote to re-name those “10 counts”.
First, the guy had pleurisy, a disease typically diagnosed to 90 year old women born in the early 1860’s, this almost killed him but instead just took 1/2 of his lung. Then just a few weeks ago his appendix reminded him that it serves no purpose and forced its way out. His tonsils, wisdom teeth, gall bladder and tail are next.
Fortunately, in between surgeries he made a guest appearance as a Q for the first time in a loooong time.
What we did…
Warmup
Pick up a paver out of his truck and start running…
Quick run down to lower lot – SSH, pick up paver
Run down to circle, Merkins in cadence
Run to new school lot – lunge walk with paver to middle of lot
Next…
Run up to Covenant Church Lane – cross the street
Run downhill and do increasing burpees at each driveway on the right (1, 2, 3, 4, 5)
Run back up the hill and do the same thing
Then…
Head over to the soccer field…whoops….sprinklers were on. Take a U turn and go to the gravel lot…
Line up and do squat presses with the paver (30 OYO)
Bear crawl to pole and crab walk back
On your stomach – sprint to building and back
Squat presses again (30 OYO)
Bear crawl to pole and reverse bear crawl back
On your stomach – sprint to building and back
Tricept presses (30 OYO)
Bear crawl to pole and reverse bear crawl back
On your stomach – sprint to building and back
Several more sprints took place at this point…
Go over to the fence – 12 burpee/paver presses – pretty hard modification of a burpee
Run back over to neighborhood –
Run down hill – increased squat jumps at each driveway on the way down (1, 2, 3, 4, 5)
Run up hill – increased burpees on the way up (1, 2, 3, 4, 5)
At this point my back had given out and I was so far behind the PAX I’m not really sure what happened in the last 5 mintues. When I came upon the field I heard a lot of heavy breathing, Rhapsody encouring the guys to keep pushing and something about more burpees. The faces of most of the guys told me that it was hard.
Moleskine:
In general it seemed that Lex was the one pushing to the front of the PAX today. After training with his 30lb backpack for several weeks he now feels like a little girl running in the wind.
Horsehead had flashbacks to his broken arm as we ran into the Warner field gloom. Those unsuspecting trip wires could be anywhere. Oh yea, he did a pre-run…or pre-crap depending on how long he spent on the road vs. the port-a-jon. We’ll still give him the extra credit.
Rhapsody took the lead and took us out in prayer.