22 men assembled in the Gloom for a little core workout and got more of the same. BURPEES…
The Thang’
Jog into Carmel Middle School, stop along the way for Quite mirkens – at each speed bump. The first set of 25 in cadence was abruptly interrupted by a car, second set was on the sidewalk so no one escaped the pain.
COT in bus lot east of the Campus
SSH x25
Burpees x20 OYO
Imperial walker x25
Burpees x15 OYO
Wide Mirkens x15
Burpees x10 OYO
Mountain climbers x20
Burpees x5 OYO
Prisoner squat x20
Burpees x10 OYO
Diamond Mirkens x10
Burpees x15 OYO Mirkens Something x20
Burpees x20 OYO
Partner up and mosey to football practice field
- 2 rounds of following
- Partner patty cake Mirkens x20
- Partner up and over’s make that x10 / Flapjack
- Wheel Barrow width of field. Active Recovery on feet until all are finished with exercise.
- Flapjack – Wheel Barrow width of field Repeat-o
- Partner patty cake Mirkens x20
- Partner up and over’s make that x10 / Flapjack
Gain composure and move as a unit to the rock pile. Grab a respectable size rock. Line up three rows deep facing the Q.
Jack Webb with your rock
1 Mirken, 4 arm raises with rock
2 Mirkens, 8 arm raises with rock
3 Mirkens. 12 arm raises with rock
Continue until 10 Mirkens and 40 arm raises with rock
Wall sits for 1-2 mins – while performing arm raises in cadence x25
Mosey back to cars. Done.
COT – Finish up 5 Burpees to hit the century mark. DONE
Naked Moleskin:
- Swiper was on fire today, well at least he was happy (I think) about the Burpees! I mean he reminded us that we still had 5 to go before we hit 100! Thanks for the reminder!
- Hats off to Big Willie – He was my partner this morning and he held his own, he even helped co-lead the Jack Webb portion of our workout. excellent work!
- Good to see Blades of Glory back out in the gloom. Guess he only likes to workout in fall and winter. #noskatesneeded
- Solid work by all this morning, I want to give a special shout out to Simba, because it appears this is the only way he can hear me! #O2DEPERVATION
- If you have one, two, three (or more) extra running shoes that you have sitting around the garage collecting dust and are in good shape, please reach out to Swiper. He will be leading an effort to collect said shoes for men at crisis assistance or urban ministry. This will be a Charlotte wide initiative so let’s start collecting those old running shoes. Also, if you have a contact at one of these places, please see Swiper. More on f3 Nation site as information becomes available.
About the author