Playing In The Kitty Litter

  • When:05/31/14
  • QIC: Run Stopper, Mall Cop
  • The PAX: Far Side, Kuechly (HAPPY BIRTHDAY), Intel, Hannibal, Yogurt, Stone Cold,Big League Chew, Frasier, Strawberry, Deep Dish, Hopper, Sparky, Cotton Mouth, Run Stopper, Mall Cop,

Playing In The Kitty Litter

15 Pax stayed after Byron’s Kettle Bell clinic for the main event:

Run Stopper Lead- Head over to the kitty litter circle up for a little lite warm up

The Thang’, yes in the sand.


  • SSH x25
  • Burpees x10 OYO
  • LBC x25
  • Burpees x10 OYO
  • Rock Hoppers x25
  • Burpees x10 OYO
  • Slow n Low Squat x50
  • Burpees x10 OYO
  • Mirkens x20
  • Burpees x10 OYO


  • Burpee Jack Webb:

o    1 Squat/4 Burpees

o    2 Squats/8 Burpees

o    3 Squats/12  Burpees

o    4 Squats/16 Burpees

o    5 Squats/20 Burpees.

  • Partner up for Wheel Barrows across both sand volley ball sand pits flapjack
  • Crab Walk
  • Bear Crawl
  • Wounded Bear Crawl (switch legs halfway)

Jack Webb :

o    1 Mirken/4 Arm Raises

o    2 Mirkens/8 Arm Raises  continue to 10 Mirkens/ 40 Arm Raises

Hand over to Mall Cop:

Break up into teams of 3 to run a modified Gopher workout:

Pax 1 starts at station 1 at the picnic tables/benches under the trees next to the kitty litter and performs exercise called until next pax on team comes in to relieve him.  Pax 2 runs from station 1 midway out to th soccer pitches and around a cone YHC setup, then back accross field and up the Jacobs Ladder hill to station 2.  Pax 3 starts at station 2 and performs exercise called until his teammate arrives and then he in turn runs the route over to the other station.  We ran this for almost 20 minutes with the following exercises at the stations, Jump-Ups, Merkins, Lunges, LBCs, Squats, Flutters, Dips, Dollies, Freddie Mercuries.

YHC then spread the cones out 100 yards apart for another rendition of the Fast Twitch 10 x 100 yard sprints.  Upon go you have 30 seconds to sprint 100 yards and recover before sprinting again back the other way.  Repeat constantly for the full 5 minutes.

Run it out back to the COT where we celebrated Kuechly’s 9th birthday with 9 burpees to finish!


Great job by all this morning for a smoker in the sand and the seemingly never ending sprints on the 10 x 100s.

Next week will be the last week of Byron’s Kettle Bell clinic at the Rock beginning at 0600.


F3 Dads start next Sat at Colonel  Beatty Park, will continue all summer.   

June 14 – Busiest day in F3 history –

  • F3 trips for kids Bike ride for @ 9am look for details in the weekly email.
  • CSUP 1st annual Olympics at South Charlotte Middle  
  • 2nd annual Epic Pool Party

Flex starts Monday @ the Rock.

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