Early Trick or Treat at the Peak

Early Trick or Treat at the Peak

10 PAX ventured to Peak 51 for some pre-Halloween DownPainment but not many treats.

The Thang:

Take a lap around the AO mixing up butt kickers, high knees, and karaoke making our way back to the lower parking lot.

COP

• SSH x 20
• Merkins x 10
• Imperial Walkers x 20
• Merkins x 10
• Squats x 20
• Merkins x 10

Partner Work

Partner up, size and speed does not matter.  Partner 1 does suicides to each light pole and back while Partner 2 does called exercise, then flapjack.

• Round 1- LBCs
• Round 2- CDD
• Round 3- Flutter kicks
• Round 4- Wide arm Merkins

Animal Crawls

Move to behind the ball field and line up for some animal crawling fun.

• Round 1- Bear Crawl 1/2 way lunge 1/2 and sprint back
• Round 1- Crab walk 1/2 way lunge 1/2 and sprint back
• Round 3- Bear Crawl 1/2 way lunge 1/2 and sprint back
• Round 4- Crab walk 1/2 way lunge 1/2 and sprint back
  

Jack Webb

Mr. Webb made an appearance, always a crowd favorite, up to 5 and back down again.

Tunnel of Love

Line up shoulder to shoulder, plank it up, and get crawling through the tunnel. Repeato

Track Work

• Round 1- Fellowship lap
• Round 2- Indian Run

Mary

• Flutter x 15
• Dolly’s x 15
• Rosalita x 15

Moleskin:

• YHC was working on a waltz-like count with the squats during COP, my apologies.
• Kotters and welcome to Area 51 Clubber (Andrew Laing), we’re looking forward to seeing you again.
• There was quite a bit of Tommy Boy quotes and chatter at the beginning of the workout, a classic.
• The tunnel of love is always fun and Robin Hood rightly reminded the PAX to refrain from any noxious emissions  during said exercise.
• Four posted for the pre-workout run Sensei, Slim Fast, Good Hands, and YHC.
• Sensei and Good Hands getter stronger and closer to that 8:15/mile pace each each week.
• Thanks Slim Fast for taking us out
• It is an honor as always to lead, please sound off with any mumble chatter.

Announcements:

• Project #SoleRedemption to Benefit Charlotte Rescue Mission- F3 is collecting used workout shoes for Charlotte Rescue Mission. Donations are being accepted by each AO Q between now and November 22nd and the Goal is 1K shoes. More information here: http://f3nation.com/2014/10/16/project-soleredemption-to-benefit-charlotte-rescue-mission/
• Joe Davis run January 10th, Pre-Blast: http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration and sign up here:  http://joedavisrun.racesonline.com/
• F3 Holiday Party December 6th at Sugar Creek Brewery stay tuned for more info via the weekly email and Twitter