Twelve men posted and voluntarily fed their lower extremities into the virtual wood chipper.
Warm Up
- Fellowship jog to church parking lot
- Run up and down stairs
- Bunny hop up and down stairs x 2
- Fingertip Merkins x 10
- Slow Groiners x 10
- Squats, Low and Slow, x 20
- Bunny hop up and down stairs x 2
- Fellowship jog to hill
The Thang
PART 1: The Hill
- Lunge walk up hill, run back down
- Backwards lunge walk up hill, run back down
- Side lunge walk up hill (left), run back down
- Side lunge walk up hill (right), run back down
- Peter Parker lunge walk up hill (right elbow to left knee, left elbow to right knee), run back down
- Backward Peter Parker lunge walk up hill (Crowd Pleaser)
- Mosey to school drop off lane for something entirely different: lunge walk x 50 yards (arms overhead)
- Plank, wait for stragglers
- Mosey to Plates
PART 2: The Plates, a Tire and Misc.
- Plate/Tire Inch Worms x 30 yards
- Hairburners back to start
- Plate/Tire Inch Worms x 30 yards
- Hairburners back to start
- Plate/Tire Inch Worms x 30 yards
- Hairburners back to start
- Speed Skaters x 10 ea leg
- Warrior 3 x 30 sec ea leg
Mary
- Dolly x 25 (hold ’em)
- Flutter x 25
- Glute Bridge x 60 sec
- Greatest American Hero x 30 sec. (Repeat)
COT
MOLESKIN
- An under-the-radar Spartan training regimen focusing on legs today. Hear that Google? SPARTAN, SPARTAN, SPARTAN. Send traffic here. Now go sign up for the Spartan Beast and Sprint at www.f3nation.com
- Skunk Works attracts the beef-eating, horse-necked Pax, with a few ectomorphs wandering in from time to time. But with all the BRR training dominating the F3 New Cycle and Twitter chatter, there was no choice but for the Skunk Pax to go after the legs and lungs today. Put the grab bars in the loo, gents.
- Any Qs looking to spice up a workout, YHC offers a nugget of wisdom: do the same things, only backwards. The anteriorally-developed Pax is only half the man he could be and leading with the six is a great way to confuse the muscles.
- What’s a Plate Inch Worm, you ask? Like a hairburner but suckier. Plank with feet on a weight plate (ranging today from 45 lbs to 10lbs) or a tire if you are last in (looking at you Donkey Kong). Next, pull knees to chest, dragging the plate/tire along the asphalt with your feet. Repeat for 30 yards or so. No sparks or smell of burnt hair but a full body smoker nonetheless.
- Unfortunate timing for Devil’s Turn time trials coming this Thursday. Foam roll, gents.
- NEW FELLOWSHIP WORKOUT COMING THIS SUNDAY: After tossing McGee’s “football” in the parking lot a few weeks ago, YHC’s Ultimate (Frisbee) cravings have been reawakened. Details to follow on the website and through the Qs in the COTs this week. Quick look: 3 pm at Olde Providence Elementary on Rea. It will be a Pax-only game but shorties can play on adjacent fields and playgrounds.
- New CLT South Workout, The Rock, to launch from Calvary (Rea and 51) on Saturday, Sept. 8. This is our first step towards westward expansion into Ballantyne. Start headlocking your friends in the S. CLT / Ballantyne area join us.
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