The Substitute

The Substitute

The shovel flag was planted and 16 of Area 51’s finest PAX, including 2 FNGs, awoke from their #FartSacks to made their way to Peak 51 for their #DownPAINment.  Here’s how it went.

The Thang:

COP:

• 5 Burpees OYO
• SSH x 20
• Merkins x 10
• Squats x 21
• IW x 20
• Seal Jacks x 15

Circuit Work

Happy St. Patrick’s Day! Mosey to the Greenway, making our way to Drop Thrill’s Celtic ruin for some circuit work.

• 10 Merkins
• 15 LBCs
• 20 Step-ups (10 each leg)
• Repeato for 4 rounds total

Track Work

Head back to the Matthews Elementary School track. Partner up, run in opposite directions of the track and performed the called exercise when you meet up. Then return to the start.

• Round 1: 20 Merkins
• Round 2: 20 Flutter Kicks

Hill Ladder to 7:

Mosey to the hill by the baseball field for some hill work.

1 Merkin at the bottom, 6 Squats at the top and plank when finished.

The People’s Chair (AKA “The Semi Gloss”)

Move over to the school building and grab a piece of wall for two rounds of the SG with air presses x 30.

Mary:

• Dollys x 15
• Rosalita x 15
• Flutter x 15
• LBCs x 10

Moleskin:

• Simba was originally scheduled to Q but he’s been fighting a bug so YHC was the “Substitute Q”. No props or games were deployed in honor of Simba and hope YHC didn’t disappoint. Get well soon Simba.
• Great work by the PAX today, and glad to see some familiar faces with the temperatures warming up.
• TCLAPS to Drop Thrill, YHC pulled in to find him finishing up a pre-workout Ruck. #RLBReady.
• Welcome Murdoch and Yesof, looking forward to seeing you guys again soon.
• Nice job Sid the Kid, it seems I see you everywhere, keep it up.
• Sensei has been logging some serious miles getting Palmetto ready.
• It was an honor to lead, thank you, and please sound off with any mumble chatter.

Announcements:

• The spring Mud Run is 4/11 and registration is open its the F3 “Super Bowl”. HC and regsiter today, Madame Tussauds is the Area 51 Mud Run Q,  Area 51 pre-blast here: http://f3nation.com/2015/02/02/area-51-2015-spring-mud-run-everything-you-need-to-know/
• BRR sign-ups ongoing, contact Turkey Leg, smastbrook@metlife.com, if you’re interested. Drivers are also needed, all the fun without the run.
• F3 Golf – http://f3nation.com/2015/02/04/the-2nd-annual-f3-golf-classic/
• Team Spearhead GORUCK Red, Light, and Blue 5/15-5/16: http://www.teamspearhead.com/2015/01/22/red-light-blue-003-charlotte-nc-may-15-16-2015/