Nut cracker

Twenty two brave men decided to come out and enjoy the last few days of a warm fall morning and the opportunity to wear short sleeves. We know that some of the Pax will continue to wear short sleeves i.e. TR but the sane ones will take more precautions come Friday when the cold hits.

The disclaimer was made and off we went to the parking lot between the movie theatre and Jersey Mikes.

The Thang:

Warm Up:

SSH x 20

Burpees OYO x 5

IW x 20

Burpees OYO x 5

10 regular merkins/10 wide arm merkins

Mosey to the corner of Elm and Ballantyne Commons in the parking lot next to Wells Fargo. Set of three exercises increasing after each round with three rounds total. The idea was to pick a piece of wall that challenged you. You had the option of step up, jump up or climb up. Most Pax selected the step up.

Round 1:

Merkins x 10

Jump up x 5

One leg squat x 5 each leg

Run around Wells Fargo

Hold plank with variation till the six comes in.

Round 2:

Merkins x 20

Jump up x 10

One leg squat x 10 each leg

Run around Wells Fargo

Hold plank with variation till the six comes in.

Round 3:

Merkins x 30

Jump up x 15

One leg squat x 15 each leg

Hold plank with variation till the six comes in.

Mosey back to the back of the theatre. Plank until the six arrives.

Round 1:

Donkey kicks x 10 hold your feet on the wall when you finish. Go into balls to the wall for a ten count. People’s chair with air presses x 20. Alternate right/left leg high.

Round 2:

Donkey kicks x 15 hold your feet on the wall when you finish. Go into balls to the wall for a ten count. People’s chair with air presses x 30. Alternate right/left leg high.

Mosey to the hill in the side parking lot of the theatre. Fives were called but that was obviously wrong once the instructions were given. Thankfully TR pointed out my error.

Round 1:

Run up to the top of the hill for five burpees and back down for one squat all the way through till one burpee and five squats. Plank at the end.

Round 2:

Run up to the top of the hill for five jump squats and back down for one merkin all the way through till one jump squat and five merkins. Plank at the end.

Circle up for some Mary:

Combination of dolly/flutter called on Q’s count x 20

Hand off to Pax that is called for their called exercise.

Longhaul Russian Twist x 20

Flutie Flakes Heels to heaven x 20

O-fer LBCs x 20

Outback JLo x 20

Duncan Scissor Kick aka the nutcracker named after Mic Check x 20

End with 5 burpees on OYO

Moleskin:

The idea today was to get off campus and look for new obstacles. Most of the Pax opted for the step ups. Next time we will do the climb ups to start getting us ready for Mud Run season. Duncan was impressive on the jump ups. He picked a big wall.

Mic Check was pushing it as always and does a great job of balancing between pushing himself hard and the Pax. The Pax in general did a great job staying together and supporting one another. That is what F3 is all about anyway.

The idea behind having other Pax call out and lead an exercise is preparing them to Q someone in the near future. Many of you have been coming out since the summer and longer and you are ready to lead the Pax. You will be called upon in 2015 so hopefully this is a way to start getting you comfortable with counting in cadence and lead a workout.

I enjoy it as always and you are a great group of men to lead.

Announcements:

Joe Davis Memorial https://joedavisrun.racesonline.com/register

Make sure you donate to the coffeeteria.

Christmas party. Sign up by the 20^th. http://f3nation.com/2014/11/07/area51christmasparty/

Gear order needs to be in by the 22^nd and 30^th respectfully. Get your gear!

Area 51 gear http://f3.mudgear.com/collections/nc-clt-south-area51/products/f3-area-51-winter-pre-order

SOBs gear http://f3.mudgear.com/collections/nc-clt-south-area51/products/f3-sons-of-ballantyne-pre-order

That is all!