Killer Crunches, Rock Balboa Protractor, & Fit to Fight

Killer Crunches, Rock Balboa Protractor, & Fit to Fight

(Posted on behalf of Squid)

7 PAX decided to post on a morning with a little mist falling and gray skies.  No problem setting up the SF as the previous couple days of moisture had softened up the soil at McKee Rd Elementary.  With the 0700 hour upon us, Squid led the group on a Indian Run (aka Sprint) around the school for a 2 lap warm-up.  Beaver and Happy joined us as we were wrapping up lap 2.

COP for warm-up in the teacher parking lot:

• SSH
• Imperial Walker
• Fit to Fight
• 20-25 reps IC for each
• Stay in the circle for Merkin challenge.  Start off with 10 Mekins, 5 second rest in plank position, 9 Merkins, 5 second rest. . . down to 1 Merkin

Head over to the track for 4 Corners on the track:

• Low Slow Squat x 20 IC
• Run the straight away
• Sister Mary Catherine x 10 IC
• Run the corner
• Monkey Humpers x 15
• Run the back stretch
• Lunge walk final corner back to start
• Rinse & repeat x 2

Head over to covered walkway for Circuit Training:

• 6 stations of exercise with timer being the 7th man running the length of the parking lot & back
• Stations consisted of Kettle Bell (1 or 2H swings, or PAX choice), Bicep Curls, Jump Rope, Wrist Curl Bar, Rock Presses, and Burpees (thanks for the idea LR)

After strong opening stanza, time for Ab intermission:

• Flat Killer Crunch
• Rocky Balboa Protractor
• Windshield Wipers
• Flutters
• Dolly
• Bicycle (changing pace all the way through)
• Russian Twist
• Side Bends

Mosey back to playground by the launch point and divide in to 2 groups:

• Group 1: 10 Pull-ups & 20 Dips
• Group 2: Dragon Walk across the parking lot
• Flapjack
• Rinse & Repeat x 2 for 3 rounds total

Few minutes left so we headed over to the wall at front of school for round of PC, led by YHC:

• PC x 60 sec w/ Air Presses x 25
• Lunge walk to sidewalk
• BTW x 30 sec
• PC x 75 sec
• Lunge walk to sidewalk

COT

NMM:

• Nice lead by Squid out there.  First 60 min Q and he brought some good variety.
• Q called for an Indian Run around the school to get us started.  Ended up being more of a sprint as PAX were really moving & not much time to recover when have only 5 PAX at start.
• Good to have Happy join us.  Regular with F3UnionCo was working hard out there.
• Squid had stations set up under covered walkway for circuit work.  With only 5 stations set up, we were 1 short.  Unfortunately no one offered a better alternative before Lobster Roll suggested Burpees.  Who would of thought??
• Q made call for Dragon Walk during the last set of exercises.  Brought back bad memories from when Young Love first introduced that exercise at a convergence at Death Valley a while back.

Announcements:

• Sign-ups for Mud Run open until 10/3/15.  4 man obstacle race to be held 10/24/15.  With Pop Tart on IR after Spartan Race, Squid’s team is looking for a 4th.
• Happy and the PAX from F3UnionCo are looking for AO for a Tuesday morning boot camp workout in the Mint Hill/Indian Trail/Weddington area.  Look for pre-blast soon and come out and support new AO.
• National Brain Tumor 5K Race to be held at Marshall Park in Charlotte on 10/10/15 to raise money for Brain Tumor research.  Chelms and Abacus have formed Team Chepul Hill to raise money in memory of our brother, Bill, who lost a 3 year battle with brain tumor this summer.  More information can be found at following web address:   http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420