10 brothers met at 0515 at the Vine Restaurant at the Ballantyne AO to embark on a journey to acheve mud running greatness. Here’s what we did:
Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Commons Pl then some serpentine hill runs
Run up to the 2nd level of the Premier parking deck and circle up for COP: SSH X 15, IW X 15, 5 Burpees OYO. Run up and around to the 3rd level 5 Burpees OYO, Run up to the 4th level 5 Burpees OYO, run up to the 5th level.
Line up for sprints across the deck with 2 – 5 foot wall jumps and run back to the starting point X 3.
Move down to level 4.5 and split into 2 group. We then took turns boosting each other up a 9 foot wall X 2.
We ran down the staris, back out onto Ballantyne Commons Pl and run down cross the bridge and turn right behind one of the BofA buildings.
Plank and 20 merkins in cadence while we wait.
Run down behind the BofA buildings – across top of the hill then slalom around the trees across the back.
We arrived at the Kid’s pond lake to the dock 5 Burpees OYO, 1 lap around the lake, 15 merkins and 15 LBCs in cadence.
Run over to the field behind Kid’s Pond and to the following in the grass: Bear crawls, crabwalks and inch worms.
Head down the trail thru the woods and Bear crawl up and over the bridge.
Run up hill to short stone walls – up and over x 3
Run around lake over to next lake behind the Hixon building. Run around lake 2 times at your own pace and the winner (Mermaid aka the South Charlotte busted paw champion) calls exercises in cadence until everyone completes their 2 laps.
Head towards the exercise trail, but climbing over the 5.5 footwall on the way. Head to the COT.
10 PAX proved they were Brave enough to handle Madame’s challenge this morning. My goal today was to climb walls. We climbed walls that were 4, 5, 5.5 and 9 feet tall and covered 4.7 miles in the hour.
Always a pleasure leading the men in the gloom.
The Stand – 3rd F workout is at the Panera at Carmel and 51 right after The Brave – check it out Champagne and Purple Haze on Q.
Spartan Super – Oct 26th. – 30% F3 Discount. Here is the post: http://f3nation.com/2014/09/10/super-spartan-carolinas-october-26-2014/
Bring your old shoes next week to donate them to the men’s shelter. Need clean, men’s athletic shoes.
Great work this morning men!