Low Impact Aerobics at the Aquatic Center?

Low Impact Aerobics at the Aquatic Center?

The shovel flag was planted in the dark at Catholic as 20 men, including 1 FNG, gathered to take their shot at #F3Centurion.  Here’s what we battled through:

The Thang

Before we left the parking lot…

• 10 burpees, plank, recover
• 10 burpees, plank, recover

Run to the right side parking lot for COP:

• SSHs – 30 (cadence)
• IWs – 25 (cadence)
• Merkins – 20 (cadence)
• Squats – 25 (cadence)
• LBCs – 30 (cadence)

Run to the aquatic center parking lot for a lot of pain.  Partner up (size does not matter) along the bottom of the parking lot.

• Partner 1 – Run to the top of the hill (~40 yds, ~30 degree incline), 10 jump squats (touch the sides of your shoes), run back down
• Partner 2 – Merkins until Partner 1 returns
• Flapjack and repeato until Q calls time (~8 mins)

• Partner 1 – Bear crawl to the top, 5 decline merkins, run back down
• Partner 2 – Flutter kicks until Partner 1 returns
• Flapjack. Plank until all Pax finish.

• Partner 1 – Run to the top of the hill, 5 burpees, run back down
• Partner 2 – Jumping lunges until Partner 1 returns
• Flapjack and repeato until Q calls time (~8 mins)

• Partner 1 – Run to the top of the hill, 5 incline merkins, backwards bear crawl back down
• Partner 2 – LBCs until Partner 1 returns
• Flapjack. Plank until all Pax finish

Jailbreak sprint to the top of the hill and run over to the hospice center for some people’s chair…regular, right leg up, left leg up, on your toes.

Circle up in the hospice center parking lot for some Mary:

• Dollies – 40 (cadence)
• Rosalitas – 30 (cadence)
• Knee ups – 15 (cadence)
• Exploding merkins – 10 (on the Q’s count)

Run back to the parking lot for:

• 10 burpees, plank
• 10 burpees, plank, COT

NakedMan Moleskin

• Yesterday, via Twitter, YHC promised that, from the opening bell, the Pax would be hurting and searching for each breath.  It would seem we accomplished that today, as there was very little mumble chatter.  For a solid 45 minutes, each man pushed himself hard…and there was plenty of sweat left on the aquatic center parking lot to prove it.  The Pax attacked the hill with vigor each time and fought the exercises tooth and nail until the very end.
• In the first round, YHC is not sure what was worse…10 jump squats after running up to the top of the hill or the seemingly endless merkins blast while waiting for your partner to return.  Either way, there is a certain closeness about getting your face a few inches from where another man has dripped his sweat on the parking lot.  #F3Brotherhood.
• The bear crawl to the top seemed to last forever.  There were a lot of “don’t look, just keep going” exclamations.
• In the second round, running the hill after a bunch of jumping lunges proved unsavory.  There was definitely a lot of burn.  The burpees at the top did not help.  As usual, Runstopper crushed the burpees with his fluid one motion technique…and he and Udder lapped the field. #ExtraCredit.
• The backwards bear crawl was, oddly enough, just as long as the bear crawl up the hill.  Strange Brew declared “there’s a reason bears walk forward”. Aye!
• The visit to the hospice center was certainly warranted after all that…but there wasn’t much in the way of pain management…just the administration of additional pain.  People’s chair finished off the legs.  And the Mary had the Pax groaning as we kept climbing on the Dollies.  The exploding merkins was a crowd pleaser…we’ll feel those in the core tomorrow.
• After Mary, we finished right back where we started…with another 20 burpees.
• After months of being EHed, FNG Dwayne B. came out with My Sharona.  He’s a chiropractor, hence the nickname “Skeletor”.  That is strong brother…so now you have to keep coming out!
• With most of the workout taking place at the aquatic center, The Package missed the perfect opportunity to fulfill his #MrUniverse promise to show up in his speedo.  Thanks goodness he was a no show this morning…witnessing that bear crawl would have been unsavory, at best.

Announcements

• July 4th convergence – 0700 at South Charlotte Middle School
• Last week of F3 Dads this Saturday – 0900 at Colonel Beatty park
• EH a buddy and find a Saturday workout
• Check out the website for new workouts launching soon. #F3Area51Grows.