Displacement, courtesy of The Transporter

Displacement, courtesy of The Transporter

Posted on behalf of The Transporter

8 gents kicked off this Saturday morning in style with several rounds of 7’s and 11’s

Warm Up

• 25 SSH
• 15 Merkins
• 20 Reverse Lunges
• 25 IW

Main Event

Mosey around the school to begin a round of 7’s on the hill
Burbee’s the top,Squats at the bottom

Moving quickly from there to the stairs with a set of 11’s
Box Jumps at the doors and Supines near the bridge

Took a short mosey over to the rock pile to do 2 sets of 11 Curl to press, 7 staggered merkins followed by 11 LBC’s in cadence

Mosey down near the track with a quick bear crawl across the bridge to do 2 rounds of 7 single leg squats and 11 dips.

Mosey over to the field where we did an indian hop and a quick lock horns push and back with 10 burbee’s on the turnaround

Moseyed back, hit the school wall for a quick people chair than back to the lot for a short round of 25 LBC’s and 35 Russian twists.

Moleskin

Overall great morning and the Lawson crew showed up in two cars only missing one of the crew who apparently “Scotched out” of the commitment he made.

From Ice9:

The Transporter is quickly becoming a beast. For those of you that used to feel like you were as fit as he was, and are now cleaning his dust out of your teeth, his secret is open: he posts during the week, too.

Here are some additional workouts to consider:

1. Monday: “Flash” at Nesbit Park in Waxhaw at 5:30.
2. Tuesday: “Swift” and “Bagpipe” at the Vine Restaurant in Ballantyne at 5:15 and 5:30
3. Wednesday: “Dromedary” at Marvin Ridge High School at 5:30
4. Thursday: “Rebel Yell” at Stonecrest shopping center at 5:30 or “Devil’s Turn” on Rea road at 5:15
5. Friday: “Overdrive” at Sun Valley middle school at 5:30.

Also, check this out if you are still new(ish): http://f3nation.com/10-steps-for-a-new-guy-in-f3/. Get on Twitter especially so you can get workout notices.