3 by 4 Triple Stack in the new South Charlotte Sweat Box

3 by 4 Triple Stack in the new South Charlotte Sweat Box

17 strong (sans Runstopper and Scabby – HC but no #DRP) gathered at Charlotte Catholic to take on the brand spanking new parking deck (which we found out functions like an oven in the summer).

The Thang

COP – SSHX15, Mtn Climbers X20, Jump squats X15, Merkins X15

Jog to the new parking deck and take a quick tour, with bear crawl up one level, stopping at the top level of the stair well nearest the school for start of the 3 by 4 triple stack.    Run to corner on other side of deck from stair well, perform called exercise, run down to next level and over to opposite side and continue hitting all three stair “stacks” and all four levels at each “stack”.  Level 1 – 3 count, Level 2 – 6 count, Level 3 – 9 count, Level 4 – 12 count

• Stack 1 – Hand release merkins
• Stack 2 – Squat jumps
• Stack 3 – Burpees

Rinse and repeat but YHC audibled the counts to 1, 2, 3, 4 at each stack #sweatingprofuselyintheoven

Jog to middle for quick stop at the concrete barrier for Incline Merkins X15 and Decline Merkins X10

Jog over to ramp from level 3 to 4 for triple nickle.  5 jumping lunges at bottom and 5 jump squats at top with animal movement up the ramp and sprint back down.   Bear crawl, Crab Walk, Broad Jumps, Backward bear crawl, and Backward crab walk.

Down to ramp from level 1 to level 2 for three man gassers.   Man 2 sprints from upper ramp to lower.  Man 3 sprints up ramp once man 2 arrives and then Man 1 sprints down once man 3 arrives.  Keep going until YHC calls time.

Jog over to starting point for a few minutes of Ring of fire.    Each man calls out his F3 name and then a core exercise for the PAX to perform while he sprints around the circle.

COT

Naked Moleskin

This was the first full work out in the new parking deck and I don’t think anyone left disappointed (or with much left in the tank).   The deck gets a bit warm and hitting all 4 levels over and over was grinding.

Pretty sure that was the lowest average age for any F3 workout in my 4 years of F3 workouts.  Mighty Mite at 28 (roughly) wasn’t even close to war baby and maybe not in the top 5 youngest.    Lost of Hates and Hate Hates in COT with only 2 R’s and maybe 4 Ayes (for 40 something men).   Hope to see the young guys keep pushing and eventually challenge Frasier for the speed king crown.

Frasier was out front on the triple stack, as usual (I still want to see the Doctor note for exemption from merkins/burpees), with Teddy and Dear Abbey not far behind.  Everyone pushed it hard so no failures this morning.   Tank is aptly named and it’s a good thing he missed all the support columns or the whole deck might have come crashing down.

Time for some of the young guys to step up and Q, even if only for half.   Contact me to find a date (pchepul@gmail.com, @pchepul for Twitter, or 704-236-8576).

As alwasy, it was an honor and a privilege to lead this am.

Announcements

Southern Discomfort next Saturday with 12 (or 14), 10, and 6 mile options.    Long  option starts at 5am at the Vine with 10 mile and 6 mile options starting right here at Centurion at 6am.  Hydration will be provided so please sign up on the web site if you are going to make it.  All you jokers can manage at least the 6 mile option as the pace will not be fast and we stop at multipe AO”s for workouts where you can rest if needed.   Find a buddy and car pool if you can.   Check web site for more (and accurate) details  -http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/ .