It’s good to be home.

It’s good to be home.

There were 11 guys standing around in the parking lot next to Regal Stonecrest cinemas.  At 5:30 we started to work out.  Here’s what we did.

The Thang:

Mosey across Elm Lane to the bottom of the Murderhorn.  Turn around immediately and run back up and to the launch point for a warm up COP.

SSH X 20

IW X 20

10 OYO Merkins of each type with plank in between(diamond, regular, left leg up, right leg up, wide)

10 Side lunges

Set of seven’s on the hill

Burpees at the bottom, backwards walk up the hill, squats at the top.

Freddie Mercury waiting for the six.

Jack webb abs.  1 whale kick + 4 lbcs, 2 whale kick + 8 lbcs, ………..11 whale kicks + 44 lbcs.

Line up at the edge of the parking lot.

Bear crawl/merkin ladder:  Bear crawl 2 parking spots and do 2 merkins.  Crawl to more spaces and do 4 merkins.  Continue pattern until the next street light.

Lunge/squat ladder.  Same pattern but with lunge walking with squats at every other line.

Burpee suicides:  Run to the 2nd line, 1 burpee, run back.  Run to the 4th line, 2 burpees, run back……Run to the 14th line, 7 burpees, run back.

Wait for the six while doing rosalita and flutter kicks.

Mosey to the movie theater wall for 1 minute of people’s chair.   1 minute of people’s chair with arm raises, 1 minute of balls to the wall.

COT

Moleskine:

YHC was expecting a low pax count today due to the rain and the impending mud run on Saturday.

YHC took a quick warm up lap to start the day to the Murderhorn just to give the pax a little scare.

It’s been 2 years since YHC joined F3 and it is always an honor to lead.

Announcements:  The bus for the mud run leaves at 5:15 from South Charlotte Middle School.

Pray for pax who are struggling with their health; Zip A Dee and the brother of Chelms and Abacus.