32 pax sucked up some serious FOGGY GLOOM to put a downPAINment on the day and attack The Rock! Today just felt like a perfect day to be a part of F3. YHC was inspired last night while the family and I watched “The Amazing Spider Man”, and Run Stopper just wanted to lay down the hammer!
Mall Cop Lead:
Run to baseball field for COP in cadence:
SSH x 20
Web Slingers (AKA Running with Scissors) x 25
Spider Man Push-Ups (staggered arm R x 10, staggered arm L x 10)
Peter Parker x 10
Parker Peter x 10
Mosey to entrance 4 hill – Run Down hill, spider man crawl (bear crawl) up hill, 10 burpees at the top.
Rinse and Repeat
Mosey back to baseball field left fowl line for exercise called x 10, sprint to right field line & exercise x10, sprint back to left field line & exercise x 10.
1) Merkins, 2) Carolina Dry Docks, 3) Diamond Merkins
Circle Up for 6 MOM in cadence:
LBC x 20, Flutter x 20 & Hold em 6″, Dolly x 20, Merkins x 10
Run Stopper Lead:
Mosey to Shovel Flag and form 2 lines for Indian Runs (Nobody knew how far Run Stopper was taking us). With shovel flag leading the way we ran through the Calvary Campus, down Hwy 51 Pineville Matthews Rd and left on Elm Rd, down to greenway and left back to Rea Rd at Starbucks / Trader Joes (Be back for coffetiria!), down Rea back to Calvary – A grand total and WR 2 miles of Indian Runs. More in the Moleskin.
Back on the campus form 2 lines to help our brothers attack and climb up and over the 10 ft tall Rock.
Reform 2 lines and run from The Rock to North Face lead by the 2.0s Ninja Turtle and Sickle carrying the shovel flag. T-Claps to the 2.0s who lead the pax all day!
3 of us nursing knee and back injuries grabbed rocks from the creek bed for overhead press, curls, and plenty of Merkins and planks while the rest did the following:
Form 3 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 2 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Form 1 lines & plank, Military Crawl underneath the pax through the tunnel and then sprint up North Face. At top Merkins x 15 in cadence, then run back down.
Single file job .25 mile back to home behind the shovel flag.
SSH x 20
This morning just felt like a perfect day to dish out an F3 workout with the foggy gloom. YHC wasn’t sure how many pax to expect with all 3 Charlotte South workouts going for the first time and being so close to Stonehedge, but as YHC kept seeing car light after car light pull in through the fog it was just awesome to see! Strong work by all the Pax today.
It was great to have 5 of the FNGs from last weeks Stonehedge workout back out here at The Rock and 1 new FNG. Welcome brothers, this is what F3 is all about. The workouts don’t get any easier, you just get stronger and faster! Hope to see you at one of our weekday workouts and back at The Rock next week!
Run Stopper had us line up for an Indian Run that took us 2 miles on an of campus tour. YHC got chill bumps seeing the shovel flag lead the way and the pax pushed on strong the whole way. One things for sure, people love Old Glory, The Shovel Flag. People honked and cheered, and gave hooras the whole way and it was awesome! I think Run Stopper started something great here.
Strong work by Ninja Turtle and Sickle as in typical fashion they lead the way on the sprints and up North Face! I wish you could spare some of that youth on some of us!
Until next time!