The Balding Nub

  • When:09/15/12
  • QIC: Hops
  • The PAX: Jamboree, Pretty Boy Quarterback, Ray Charles

The Balding Nub

4 brave souls launched a beachhead assault on a not-so-gloomy Bald Head Island.

The Thang:

Run 1/4 mile

SSH’s x 25

Imperial Walkers x 25

Squats x 25

Run 1/4 mile

Merkin’s x 30

LBCs x 25

Standing Lunges x 15

Run 1/2 mile

Decline Merkins/Jump Ups – “11’s” (10 decline Merkin’s, 1 jump up; 9 decline Merkin’s, 2 jump ups; etc)

Jog to tower

Run stairs

20 dips at bottom

Run stairs

15 dips

Run stairs

10 dips

Run stairs

5 dips

Rosalita x 15

Bicycle x 15

Mason Twist x 15

Scorpion Stretch x 5

People’s Chair

1/4 mile Indian Run to hill

Partner carry up hill, switch half way

Run 1/4 mile

Mountain climbers x 20

Run 1/4 mile

Carolina dry docks x 10

Run 1/4 mile



Pretty Boy QB…after liberally applying a petroleum jelly salve to his badly chafed under carriage – brought it strong and led the tower/dips session.  And shout-out to him as well for a 7 mile runyesterday…which produced the aforementioned chafe.

Jamboree was bold in suggesting the jump up/decline merkin session.

A good effort by the Pax as we ran by a crew setting up for a philanthropic 5K…had to talk Ray Charles out of stealing some raceday t-shirts.

We’ll see the rest of our F3 brothers early next  week in the Queen City gloom.  We’re out!


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Pretty Boy Quarterback
Pretty Boy Quarterback
11 years ago

Two things you never leave home without…a rambo knife and petroleum based nub salve.

Mall Cop
11 years ago

We missed you at The Rock today guys, but it looks like you had quite a workout at the beach! STRONG!

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