A Devil of a Work-out and then we pay it forward

A Devil of a Work-out and then we pay it forward

10 gentlemen came forward to work to better themselves and in the end also put in a little work to better the facilities where we are fortunate to be able to work out.

Here’s the tale of the tape:

COP (all IC)

• SSH x 25
• IW x 25
• Squats x 25
• Merkins x 15
• Mountain Climbers x 25

Mosey over to field by the parking lot for Devil’s Work-out

• 6 exercises, 6 stations, 6 reps at each station
• Rd 1 – Merkins
• Rd 2 – Knee-ups
• Rd 3 – Carolina Dry Docks
• Rd 4 – Squats
• Rd 5 – Sister Mary Catherines
• Rd 6 – Burpees (YHC thinks he heard several cheers when this one was called out)

Mosey to front of school for:

• PC x 60 secs (w/ arms straight out for 10 secs & above head for 10 secs)
• Incline Merkins x 20
• PC x 60 secs (w/ 15 air presses)
• Decline Merkins x 20

Stay where we are for:

• BTW wall walk for 20-25 feet
• Lunge walk in the parking lot

Mosey to playground behind school for a little station work

• Pull-ups x 10
• Jump ups (or Step ups) x 20
• Dips x 20
• Rinse & Repeat x 2

Return to track at front of school for 6 MOM

• Dolly’s x 20 (IC), Hold ’em
• Flutter x 20 (IC), Hole ’em at 90, 45, & 6 in
• LBCs x 25 (IC)
• Rosalita x 20

Partner up (size does not matter) on track

• Rd 1 – Ptr 1 Bear crawl across infield of track & jog back, Ptr 2 Squats (Flip flop until complete 100 reps)
• Rd 2 – Ptr 1 Crab walk to middle, Jog rest of way & back to middle, Crab walk last half, Ptr 2 Carolina Dry Docks (Flip flop until complete 100 reps)

Audible called by Callaway as it became evident that the area could use a little clean-up, so we spent 5 minutes picking up trash around the school yard (Least we could do for being able to use the facilities)

Head back towards launch point

Looks like we have 5 minutes or so left, so YHC called for suicides in the parking lot

• Run to first light pole & back, 5 merkins
• Run to 2nd light pole & back, 10 merkins
• AYG to launch point

Still have a minute or so left, so CCV x 15 each side

COT

Moleskin/Announcements:

• Mud Run scheduled for 10/12/13 with F3South meeting up at McKee Rd Elem parking lot at 4:50 am for 5 am bus ride to Columbia.  Regularly scheduled Area 51 work-out to converge with The Rock and Day Zero at Calvary site
• Thanks to Callaway for call to spend a few minutes cleaning up the area around the track and front of the school.  Easy to take for granted the nice facilities we have access to.
• Newest workout in Clt South takes place at Charlotte Christian on Friday’s at 5:30.  Stone Cold is QIC.  Word is they have a little hill that may challenge any PAX willing to take part.
• Thanks to PBQ for taking us out
• Nice turn-out at Dunkin Donuts for a little 2nd F

Thanks for letting me leading this strong group of like minded men.  Hope you got as much out of it as I did.