Burpees & Cinder Blocks make for a great Saturday

Burpees & Cinder Blocks make for a great Saturday

11 brave PAX came together around the VSF (YHC running late after KB clinic and did not get actual SF set up) ready to spend 60 minutes on a muggy Saturday morning working on the 1st F.  Once again we came to realize we could enjoy strengthening the 2nd and 3rd F’s at the same time.

Morning unfolded as follows:

Lobster Roll on Q:

Launch from the parking lot and run a lap around the soccer fields and circle up for COP:

• SSH x 20 (IC)
• 10 Burpees
• Squat x 20 (IC)
• 10 Burpees
• IW x 20 (IC)
• 9 Burpees
• Mountain Climber x 20 (IC)
• 9 Burpees

Mosey to cinder block pile, pick a winner and re-circle the soccer fields to the lower parking lot:

• Shoulder Press x 20 w/ block
• 1 lap around the islands in the parking lot
• 7 Burpees
• Rinse & Repeat
• Curls x 20 w/ block
• 1 lap around islands
• 6 Burpees
• Rinse & Repeat
• Tricep Extension x 20 w/ block
• 1 lap around islands
• 5 Burpees
• Rinse & Repeat
• Incline Merkins on block x 20
• 1 lap around islands
• 4 Burpees
• Rinse & Repeat
• Decline Merkins on block x 20
• 1 lap around islands
• 3 Burpees
• Rinse & Repeat

2nd Half, YHC on Q

Return cinder blocks to resting place and circle up for 6 MOM:

• Dolly x 20 (IC), hold’em for 10 Count
• Flutter x 20 (IC), hold’em for 10 Count
• LBC x 20 (IC)
• Back Scratcher x 20 (IC)

OK, enough time to catch your breath after Lobster Roll beat down, line up on end line of soccer field for the Stack:

• Run to mid-field, 5 Burpees
• Run back to start line, 5 Burpees, 10 Jumping Lunges
• Plank it up while PAX finishes up
• Run to mid-field, 5 Burpees, 10 Jumping Lunges, 15 Merkins
• Run back to start line, 5 Burpees, 10 Jumping Lunges, 15 Merkins, 20 LBC’s
• Plank it up while PAX finishes up
• Run to mid-field, 5 Burpees, 10 Jumping Lunges, 15 Merkins, 20 LBC’s
• Run back to start line, 5 Burpees, 10 Jumping Lunges, 15 Merkins
• Plank it up while PAX finishes up
• Run to mid-field, 5 Burpees, 10 Jumping Lunges
• Run back to start line, 5 Burpees
• Plank it up while PAX finishes up

Mosey over to Stumps behind the school for some circuit work:

• 10 Jump Ups/Step Ups on stump, 20 Tire Hops, Run around the tires/playground
• Rinse & Repeat

Head back to launch point

One minute left so 20 CDD OYO

Moleskin:

• YHC running little late after taking part in 3rd installment of KB Clinic at site of The Rock.  No problem as Lobster Roll had the PAX headed out at 0700 on schedule.
• LIFO award, though, goes once again to Floor Slapper.  YHC ran in at 0701 with Root Canal hot on my heels.  Floor Slapper however brought up the rear with the wheels squealing as he arrived at 0703, or has he would call it “Floor Slapper starting time”.  Donations are being collected to purchase him a new alarm clock.
• Lobster Roll gave the PAX a small break as he skipped the dual set of 8 Burpees.  However, don’t expect to be so lucky next time.  Not to worry, still able to get 128 in if PAX completed all the reps called for.
• Strong efforts put forth by Cold Cuts and Root Canal as both made their 2nd appearances at Area 51.  Great additions to the Area 51 PAX.

Announcements:

• F3 Olympics scheduled for next Saturday, 6/14, at South Charlotte Middle School from 6 a.m. – 8 a.m.
• 2nd Annual Area 51 Pool Party scheduled for next Saturday, 6/14, at Candlewyck Pool from 6 pm – 9 pm.  See Evite on pre-blast on F3 website and RSVP with head count.
• Also next Saturday, 6/14, Bike Ride for AG Kids from Bulldogs Matter Afterschool Tutoring Program.  We will be taking kids mountain biking at Colonel Francis Beatty Park on Weddington Road.  Far Side is Q.  2.0s are welcome as well.
• F3 Dads for Area 51 will start Saturday, 6/21.  Header is leading this effort and looking for PAX to help lead the weekly activities.  All 2.0s are invited, boys and girls.