15 min wrapped up the week with a grand tour of Waverly, full of squat docks and other shenanigans
Mosey to top of main parking deck. COP:
Mosey to other side. Partner up. One partner down north stairwell, other down south stairwell. Meet in middle of lower floor for hand slap merkins. Return back to top for squat docks. Three rounds:
Mosey across shopping center, past Whole Foods, to north lot. Suicides, 4 stops, each parking line. Round two: suicides with 5 merkins at each line
Mosey around to east side through neighborhood, stopping for dips at wall along the way. Arrive at traffic circle. Plank position with hands on curb. Merkin walk, on count, around the circle.
Mosey down road to mid-point between two circles. Partner again. Partners run in opposite directions, around circle, return back, meetup for 10 handslap merkins. Repeat switching directions.
Mosey back toward start, stopping at wall for jump-ups, derkins, and donkey kicks. Return to start. COT
Announcements: F3 Dads starting in a couple weeks. Memorial day convergence planned. See Slack for details.
Seven men today for a crowd today at the Original Area 51 workout.
Mosey around front to northeast lot and circle up for COP:
Mosey around track down McKee to Glenmore. Short lap around neighborhood loop.
Partners run loop in opposite directions. When they meet 5 handslap merkins, keep running to start, repeat 5 handslap merkins. Repeat 3 times, increasing merkins to 10,15,20 on subsequent laps. Switch directions on each lap. Mary while waiting for partners to arrive.
Mosey to fountain. 20 dips OYO, 20 DIPS OYO
Mosey to Fred Gutt for the punch in the gut: Suicide Ladder. Ladder stopping at each street for squats, 5x, 10x, 15x, 20x.
Mosey back past school to rockpile. Pickup rocks and mosey to Cold Cut’s house. Groups of 3. One at each end doing rock exercises, one always running. OH presses, tricept presses, squats, curls, flutter presses, etc.
Mosey back to rockpile to deposit rocks. Mosey back to start for COT.
Time Laps 24 Hour Relay race next weekend. F3 team looking for folks – contact TL if interested
17 men, including 1 FNG, enjoyed a taste of early spring at #F3Kevlar this week
After some obligatory disclaimers, we headed down to the main lot for COP:
Mosey down to SW entrance. Run up ring road for suicides x2 (5,10,15 merkins on first, 5/10/15 squats on second)
Run up ring road to east entrance, stopping for 5 merkins at each light
Mosey over to main lot and hill. Ladder up hill to 10 merkins.
Mosey to rockpile, pickup rock, mosey to field
Grinders on the field. Round one OH Press/Curls; Round two Squats/GMs
Return rocks. Sprint AYG back to start.
Total mileage: ~2.8mi
Nine men stretched their legs at an early Spring version of Sparta, covering plenty of ground
We ran about 6 miles around Matthews.
Route included the Kevlar AO on the north, a nearly complete tour of John St., a complete run of the greenway, and a small stretch of downtown Matthews for good measure.
But that’s not all… To be sure, we had ~20 stops for merkins along the way, including 20 merkins at the first, 19 merkins at the second, etc. Total 210
Hat-tip to SwissMiss handled the COT.
Seven Pax including 1 FNG came out for some grace on a chilly Saturday
COP: Merkins, SSHs, IWs etc.
Run west on McKee to South Hall neighborhood; snake through to Lady Grace, stopping for several pain stations along the way
Sevens w/merkins and squats between speed bumps on hill
Continue on to Providence Spring Elementary; 10 dips, 20 step-ups
Return back to Providence, south to apartment complex. Run around perimeter, stopping for merkins at each speed bump. Exit at McKee, return to base.
16 Pax including 1 FNG escaped the rain and burned off their Halloween candy in style this morning
Warmup pace for 1/2 mile to rear side of church for COT:
Continue run around back of church, out to John, down 51 to Reid Hall
Se7ens on Reid Hall hill, Monkey Humpers at bottom, Star Jumps at top
Cut back across 51 towards rock pile. Pickup running rock.
Mosey around to area directly behind church. Partner up. With partner, alternate rock exercise, while other partner runs around church, flapjack:
Rock work, in cadence: Overhead press x25, tricept press x20;
Mosey to return rock. Plank abreast.
Sprint back to start.
Moleskine and announcements:
9 men showed up for what they thought was Death Valley, but actually a classic Fast Twitch in disguise
Jog around lot to front for brief COP:
Warmup run to Rising Meadow for sevens: Burpees at top, Merkins at bottom.
Mosey to Rounding Run loop, partner up.
Partner one goes CW, partner two goes CCW, 20 hand-slap merkins when you meet. Reverse and return. 20 hand-slap merkins back at start
Again, but partner one goes CCW, Partner two goes CW, 10 hand-slap merkins when you meet. Reverse and return. 10 hand-slap merkins back at start
Mosey back to WoodFox; indian run back to school
Moleskine and Announcements:
11 men thought they escaped all that Monday running tomfoolery by going to the Matrix instead. They were fooled anyway.
Warm-up run around school property to south lot for COP:
Run to rockpile to grab a good rock, avoiding snakes where possible
Mosey to lot in front of school
Mosey to wall for 50 arm raises, 10 donkey kicks
Mosey to track: 5 laps with merkins in each corner. Downward ladder: 5 on first lap, 4 on second, etc.
Mosey back to front lot to retrieve rocks, and carry back to rockpile
Line up on field for sprint to finish
Moleskine and Announcements:
15 thoroughbreds stretched their legs at #F3Kevlar
Mosey over to lower school lot for COP
Mosey to John Street and down 51 to Reid Hall
Down the hill for 7evens: burpees at top, monkey humpers at bottom
Mosey back to church and over Fullwood to Eden Hall
Partner up, loop around Eden Hall in different directions, meet for 10 hand-slap merkins, continue back to start, 10 burpees
Mosey back out to Marion and back to school
Circle up for classic round of Jack Webb 10/40 merkins/arm raises
Total Mileage: 3.6
Pulled out a classic weinke for the Area51 original AO