Rogue Bus And Jack Reacher

Rogue Bus And Jack Reacher

15 PAX made the right choice and posted at #F3Death Valley for their #DRP here’s how it went down.

The Thang:

Completel 2 #HairBandMiles while the remaining PAX come in on two wheels. Mosey down to the track and take a warm up lap, circle up on the football field.

COP:

• SSH x 25 IC
• Merkins x 15 IC
• Imperial Walkers x 20 IC
• 8 Count Body Builders x 10 IC
• Squats x 20 IC

Arkloader:

Line up at the goal line and perform 5 reps of each called exercise every 10 yards up to the 50 yard line with each movement.

• Bear Crawl- Merkins
• Lunge Walk- LBCs
• Crab Walk- CCDs
• Duck Walk (sort of)- Lunges

Bleacher Work:

Head over to the bleachers between the baseball fields, staying with your partner, P1 does called exercise AMRAP while P2 runs up stair case and returns down the sidewalk. Flapjack.

• Derkins
• Dips
• Step ups
• LBCs

Mary:

Return to the star point  for some Mary.

• Flutters x 20 IC
• LBCs x 20 IC
• Rosalita x 20 IC
• Dolly’s x 10

Moleskin:

• Great effort by the PAX truly an honor to lead the group today.
• YHC arrived early to setup some cones on the field in case there weren’t any yard lines only to encounter a runner on the track. Naturally YHC thought it might be a rogue RFYL’er and had BRR flashbacks from hearing footsteps in the dark. Turns out it was Joker working off some DQ      Calories from the night before.
• It was apparently too cold for Dollywood as he sat in his truck with the engine running waiting fir the workout to start.
• Dollywood called it when he said we’d know when all the PAX had arrived once Smokey and Floor Slapper came in hot.
• Some grumblings about the 8 count bodybuilders . You’re welcome.
• Good to see Slim Fast at DV today, said he needs some more dips after all that running. I thought he may have mixed up his days and meant to post to MTN Goat. He also did a pre-run in Matthews and still made it to DV.
• Wouldn’t be a workout without some unearthly noise emanating from Puddin Pop’s six, He assured us the wind was blowing the other way.
• Ark Loader was a change of pace. YHC apparently needs to work on my duck walk form, not getting low enough as per SF. Looked more like a prison squat walk.
• Joker wants an AKA Jack Reacer, not sure the source there.
• Heads up to the Qs at SCMS, a bus has come through the parking lot at Base Camp and Death Valley right around Mary, must be new with the school year.
• Has Semi Gloss retired?
• Thanks for taking us out Puddin Pop.
• Thanks to Dollywood and Semi Gloss for opportunity to lead and please sound off with any mumble chatter.

Announcements:

• Southern Discomfort Saturday 10/22 Pre-blast here: http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
• F3 South Charlotte Christmas Party Saturday 12/2, Firethorn CC.  Mr. Bean is the Q and more details coming soon.