Burpee Pop-Quiz

Burpee Pop-Quiz

31 strong men posted for a little Kettlebell action this morning. 

WARMUP:

• 10 Burpees
• Jog around the school

COP:

• Good mornings x 20
• SSH x 25
• Peter Parker x 20
• Imperial Walker x 20
• Parker Peter x 20

Jog to church lot for 11’s on the hill:

• Perkins (perfect merkins) at bottom and Heels to Heaven at top

Mosey back to field for circuits:

Circuit #1:

• 2 handed swings x 20
• Bear crawl to tires
• Tire merkins x 20
• Crabwalk to end
• 10 Burpees
• Crabwalk to tires
• Tire merkins x 20
• Bear crawl to end
• 10 Burpees

Circuit #2

• Alternating 1 hand swing x 20
• Lunge walk with KB to other end
• Active recovery…hold KB overhead until all PAX have KB up

Circuit #3

• Clean and press 10R/10L
• Run to other end and back (roughly 100 yds.)
• Clean and press 10R/10L
• Active recovery…hold KB overhead until all PAX have KB up

Circuit #4 – 3 groups rotate thru the following

• 2 handed swings
• Tire carries length of field and back
• 2 handed swings

Circle up for Mary (all IC):

• KB side dips x 15 each side
• Dolly with KB above chest x 20
• LBC with KB x 20
• CCV x 10L/13R
• CCV x 3L

COT

Moleskin:

• So, Zip-a-dee showed up 20 min. early, then saw YHC setting up tires on the field…next thing you know, Zip-a-dee is speeding out of the parking lot.  He did return though, turns out he was helping a buddy find us. 
• The “pop quiz” burpees to start the workout were a crowd pleaser.  PAX looked dazed and confused not starting with SSH.
• YHC originally had more tire work planned, but had to audible as there weren’t enough tires to go around.  Back to the drawing board for next time. 
• After stopping at 10 CCV on the left, YHC was quickly reminded that Hops normally goes to 13.  Ask and you shall receive…count increased to 13 on the right.  Of course that meant we had to go back and get 3 more on the left.  Balance is good!
• With rising temps, it doesn’t take long before everyone is drenched in sweat.  Hate to think ahead to what July/August will be like.  Make sure you stay hydrated.  #shedafewpounds

Announcements:

• F3Dads in Charlotte South. Stay tuned for details but events are being planned for dads and 2.0s (boys and girls) to get together for some physical activity and fellowship. Plan for Saturdays in June…details forthcoming.
• F3 recently started a workout at the Charlotte Rescue Mission and would now like to donate gear to the men there.  If you have any gear (shirts, shorts, socks, shoes, gloves, etc.) to donate, please see Mall Cop.  http://f3nation.com/2013/04/09/call-for-gear-donations-2/
• Death Valley – Wednesday
• HDHH Wednesday – 6 pm at Vintner Wine Market at Arboretum
• Devils Turn – Thursday – 5:15 for 6 milers, 5:30 for 4 milers
• Kevlar & Centurion – Friday
• CLT South convergence on Saturday, 4/27 – Many PAX will be DR for the mud run.  Stonehenge, Area 51 and The Rock will combine at The Rock for launch at 0700.  Run Stopper and Strange Brew will lead.