The perfect storm of excuses converged on Charlotte Catholic this morning; spring break, CRBR, “Italy”, and light precipitation. That being said, nothing could stop the stars from aligning to give tribute to the late great Coach Dean by having 4 men show up in honor of his famed 4 Corners Defense heading into championship weekend.
Warmup:
Mosey down Little Ave. to the parking lot in front of Bonefish Grill
SSH x 23 IC (MJ)
Merkins x 15 IC
IW x 20 IC
Mountain Climbers x 20 IC
The Thang:
20 Merkins OYO
Up the stairs, run the top of the shopping center, down the stairs
20 Jumping Lunges
Repeat x 2 for a total of 3 sets
Mosey to the Parking Deck
20 TarHeels to Heaven
20 LBCs
run to middle staircase
5 burpees, run up middle ramps to level 2 staircase
5 burpees, run up middle ramps to level 3 staircase
5 burpees, run up middle ramps to level 4 staircase
5 burpees, run down stairs to benches in front of school
20 steps ups
20 Derkins
Repeat x 2 for a total of 3 sets
Regroup in parking deck
Flutter x 20 IC
Run to cones in middle of deck and back
20 Merkins OYO
LBCs x 20 IC
Run to cones in middle of deck and back
Freddy Mercury x 20 IC
Run to cones in middle of deck and back
20 Merkins OYO
3.0 Miles covered
Naked Moleskin:
Low turnout but great workout. Centurion always attracts men who like to get it done with no excuses.
Bout Time: Bout Killed It, good luck trying to keep up with him. Now that he is toboggonless, watch out, I think it was slowing him down.
Check Point: today was a great lesson on respecting your elders, lost sight of him on round two in the decks, he’s a machine.
777: the man can grind out a workout and get it done, great job
Well done everybody, have a safe and happy weekend, GO HEELS
Awesome workout Gerber! Thanks! Totally kicked my a$$ and that’s exactly what I want and need. I couldn’t figure out how it was raining inside the parking garage and then I realized it was pouring from me. Hope I didn’t hold you guys up any #runrabbitsrun. I had so many excuses to start my car up and head back home before 0530 hit, but I EHed myself into staying. Thank u F3 brothers!
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