#F3Dromedary – Cowboy Runs – F3 South Charlotte

#F3Dromedary – Cowboy Runs

12 Pax came to a Wednesday workout wondering if YHC would bring a moderate workout or some #weaksauce due to an injury. Oh Hell No!

Warm Up

SSH x 30
No time for anything else…

The Thang

Find me if you can
Mosey over to rock pile, partner up and grab one rock per team
P1 runs with rock counter clock around the high school parking lot
P2 runs clock wise to find P1
Once found P1 & P2 perform called exercise together
P2 takes rock continues in same direction P1 continues opposite direction
Flap Jack

Round 1 – 20 Merkins
Round 2 – 20 LBC’s
Round 3 – Burpees
Round 4 – Monkey Humpers

Between sets P1 & P2 run back to launch – Ice 9 calls plank/heels to heaven waitin on the six. We all launch each round together.

Return rocks

Cowboy Run (Lead man runs to back of line) cycle through until we arrive at concession’s

Mosey to steep hill beside track
Hill Repeats

P1 runs up hill tags fence and runs back along edge
P2 does called exercises until P1 arrives
Flap Jack
Round 1 Merkins
Round 2 LBC’s
Round 3 Plank Jacks

Mosey back to COT

COT

MOLESKINE
This workout looked good on paper and it looked horrible at early AO scope of the grounds. When the celebrity pax started rolling in YHC knew it was a go on the plan. Being creative will get you in a heap of trouble if it fails. This workout was planned so that fast runners get what they need and then some, while the six getting extra run time. It sucks regardless of your playing level. I heard one of the pax call out that Ice 9 was Q-Jacking. Not the case, I asked Ice 9 to keep the swirling snakes busy to wait on the six. Besides Ice 9’s aggressive attitude is infectious. It was an honor to lead today! Great take out by Snowflake. Aye!.

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Bananas

10 years ago

Great job today. I was very happy to hear you send us to the rock pile. Abacus picked out a nice big rock for our team to lift….but then the instructions ruined my mood and I got what I needed, not what I wanted. Running….lots of running, and with a lifting rock, not a running rock. Should already know to ask the question.

Stump Hugger

Author

Thank you!

While planning this I thought of the site Q’s a “Beefcake” and a “RoadRunner” Yep it sucked and rock choice really did not matter. The running and stopping to exercise is the silent killer. I was worried Soft Pretzel picked a big rock. But he picked one that you could put in your pocket.

Abacus

Yeah, I should have let Bananas pick the rock. Assumed incorrectly that we would stay in one spot with the rock. Strong beat down this a.m. Stump Hugger. You warned that we would be moving in your pre-tweet & you delivered.

#F3Dromedary – Cowboy Runs

#F3Dromedary – Cowboy Runs

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