20 SOBs met at 0600 at the Vine Restaurant at the Ballantyne AO on a perfect morning to push our limits on the parking decks of Ballantyne. Here’s what we did:
We ran down Ballantyne Commons, took a left on Ballantyne Corporate Pl then crossed the street to the premier parking deck #1.
COP at the bottom of the deck – SSH X 20, IW X 20, Merkins X 15, Slow Squats X 10
Parking Deck Ladder – 1st Floor: Burpees X 3, run up the hill and do standard sit ups X 4, run around to the bottom of ramp on 2 and wait for the group, add 3 Burpees for each level and 4 sit ups to each level.
Line up for sprints across the top of the parking deck with 2 – 5 foot wall jumps and run back to the starting point X 3. Alternative for jumping the wall is 2 Burpees in the middle of the deck. Mosey down the stairs to the soccer field.
Line up along the side of the soccer field for some Pyramid work – Run to the other side of the field and do X10 HR Merkins, lunges, Carolina dry docks, jump squats. Run to the other side of the field and do X15, then back down to X10. High knees when finished.
Mosey over to premier parking deck #2 for another Parking Deck Ladder – 1st Floor: Merkins X 5, run up the hill and do LBCs X 5, run around to the bottom of ramp on 2 and wait for the group, add 5 Burpees for each level and 5 sit ups to each level.
Line up for sprints across the deck with 2 – 8 foot wall jumps and run back to the starting point X 2. Alternative for jumping the wall is 2 Burpees in the middle of the deck.
The PAX then headed down the stairs down Ballantyne Corporate Pl across the bridge to the athletic trail.
On the athletic trail, we split into 3 groups. Group 1 – max pull-ups (10 minimum), Group 2 – 10 Burpees, Group 3 – 20 dips plank when finished. Mosey to the COT.
I wanted to work the parking decks of Ballantyne and the SOBs got all they could handle and more. The walls at the top of the parking deck are the perfect height wall work. To summarize the workout, Old Man Frehley’s complained/whined about the wall jumps, Philmont showed up late (glad he found us), and Brisket kicked everyone’s tail in almost everything (dude is a beast).
Always a pleasure leading the men in the gloom.
Spring Mud Run sign-ups available soon.
Bring your old shoes next week to donate them to the men’s shelter. Need clean, men’s athletic shoes. Next week is the last week to donate.
F3 SOB shirts Available for pre-order on the F3 Gear website
Sign up of the Christmas Party at Sugar Creek Brewery on 12/6. Sign up on the F3 website
Sign-up for the Joe Davis run on 1/10/15
Reach out to Frehley’s Comet and Dolphin to Q Stonehenge
Great work this morning men!