What do you mean no SSH in COP???

What do you mean no SSH in COP???

On what turned out to be a great morning for a little exercise, 11 of the SCLT Pax faithful gathered together at McKee Road Elementary to put in their time before heading out for all their other weekend activities on the last Saturday before the start of the college football season.  YHC and Young Love had the task of putting the group through their paces.

-Abacus on Q for 1st half

-Jog over to Soccer Fields for COP (all exercises IC)

• Peter Parker x 25
• Parker Peter x 25
• Mtn Climber x 25
• Merkins x 25
• Squats x 25
• IW x 25

-Head over to last field beside the parking lot for the Devil’s Work-out (aka 6x6x6 aka The Beast) – 6 stops and 6 reps of 6 called exercises while running down the field and back

• Round 1 – Merkins
• Round 2 – Squats
• Round 3 – Knee-ups
• Round 4 – LBCs
• Round 5 – Forward Lunge
• Round 6 – Burpees (Crowd Pleaser)

-Jog over to side of school

• PC x 60 secs w/ 15 air presses IC
• Merkins x 25
• PC x 60 secs w/ 15 air presses IC
• Wide Arm Merkins x 25
• PC x 60 secs w/ 15 air presses IC
• Diamond Merkins x 25

-Hand it off to Young Love for 2nd Half

-Mosey to grassy spot behind school (watch out for fire ants)

• SSH x 50 (wouldn’t  be F3 work-out without these)
• LBC x 25
• Freddie Mercury x 25
• Flutter x 25
• TR Thrust x 10
• CCV x 10 (each side)

-Mosey to picnic tables & partner up (size does not matter)

• 25 partner squat/plank (Partner 1 planks on table with legs on Partner 2’s shoulders while partner 2 does squats)
• Flapjack
• Repeato

-Mosey to tires for a little circuit work

• 20 side-to-side tire hoppers
• 10 stump jump-ups or step-ups
• 25 CCD
• 20 donkey kicks on the wall
• Complete circuit x 3
• Plank until all finished

-Mosey to . . . circle back and pick-up Skinner who was faithfully completing his last reps #nomanleftbehind. . . front playground for small circuit of:

• 10 pull-ups
• 25 squats
• 25 dips
• Do circuit x 3

-Mosey to side lot for a little bit of cardio

• Lunge walk x 50 yds
• 75% sprint x 50 yds
• 68% sprint x 50 yds
• Bear crawl x 50 yds
• AYG (101%) sprint x 100 yds

-Circle up for COT

Moleskin:                                                                                                                                              -Hard to ask for much nicer weather for the end of August with Temps in high 60’s, a little breeze, and low humidity

-YHC failed to call for any SSH in COP.  Young Love more than made up for it when he had the Pax complete 50 IC at start of 2nd Half

-Staying true to our principle that we start together and finish together, Young Love called for the Pax to circle back to collect up Skinner who was steadfastly completing his last reps in the 1st round of circuit work before moving to the front playground

-Tight sprint on the final AYG as Frasier edged out Dirty Birty with Turkey Leg not far behind

-Strong Work by all the Pax

Announcements:

• New workout, #F3RebelYell, starting this Thursday at Polo Ridge Elementary with Spackler and Crab Cake on Q
• Two new 3rdF workouts, #F3Aftermath and #F3The Stand, beginning Wed, 9/4, and Friday, 9/13, respectively.  Skywalker and Busch heading up Aftermath at Starbucks at Piper Glen while Purple Haize and Champagne will be heading up The Stand at Panera at Carmel Commons (corner of Carmel Rd & Hwy 51).  Both will start at 6:30 a.m.
• Bagpipe/Fast Twitch showdown scheduled for this Tuesday, 8/27, at JM Robinson Middle School.  Both regularly scheduled work-outs are canceled for this week.  Any Pax who have posted to Bagpipe or Fast Twitch invited to join in on this little friendly competition