What a sunrise……..

What a sunrise……..

6 of South Charlotte’s finest embarked (1-FNG-Escobar) on a tour of the AO.

Here is how it went down.

The Thang:

Disclaimer was given and off we mosied to the stairways next to Aveda.

COP:

-IW x20, Mountain Climbers x20, LBC x20, Squats x20

-3 person grinders:-1 partner runs up the stairs to the other end and down to partner 2, partner 2 runs up the stairs to the other end and down to partner 3, and so on. The partners that are not running are doing an exercise till the are relieved by their partner. The exercises were LBC and as suggested by Bevo, Burpees were the other exercise. Two rounds of that.

-To the Target Parking lot: 4 Corners or 17’s in big lot in front of Target:

-each corner Merkins & LBC =17; finishers go back and finish as a group

Peoples chair on wall behind Great Clips:

-Air Press x30 w/right leg out, Air Press x30 w/left leg out, Donkey Kicks x10, Air Press x30

Mosey to Tolleson Park in Blakeney Greens:

-Bear Crawl, Lunge walk, & Backward run to the other end of the park, sprint back each time

Get to the Nature Trail Burpees x5, Get on the Nature Trail behind Best Buy Burpees x5; take it to the B of A on Ardrey Kell Burpees x5

From B of A parking lot partner up:

-partners run opposite ways around the Petsmart/Best Buy building, when partners meet do 10 hand slap Merkins, continue to 50 total

Grab so wall behind Best Buy in peoples chair position and hold for 2 Ten counts.

Circle up for called exercise; all do an exercise that is called by the runner till he gets back; runner runs to the end of the Best Buy and back; did 2 rounds

On the guard rail for Dips x30

Get in a single file line for a quick Indian Run

From there back to the launch spot.

Finished.

Moleskin:

-Nice work by all we got about 3 miles in. Great to see Escobar join us love seeing fresh faces out there. You would have never know Escobar was an FNG he certainly held his own.

-We had a few spectators at the beginning, getting ready for the Big South 5k. Kudos to Tuck for working out with us and then doubling down on the 5k. I sure you did very well, but hell of a warm up for a 5k.

-Good seeing Strawberry and Tuck setting the pace on the 17’s; crushed it.

-We weren’t really going to do Burpees today, you can thank Bevo for that suggestion in the beginning, so I just wanted make sure he was satisfied and incorporated them throughout. Way to push.

-Big Tuna is the fastest backward runner I’ve been around, if you don’t believe me feel free to challenge him to a race. Nice work.

Thank you to Strawberry for taking us out.

Thanks to Tuck and Triple 7 for the Q, great AO.

Announcements:

South Charlotte Christmas Party 2016
Signup and save the date for December 2nd at 7.30pm-11.30pm. Firethorne Country Club

Gastonia’s CSUP – The Climb

2016 Jingle Bell Run – Charlotte
Saturday, December 10
St. Matthew Catholic Church
Festivities Begin at 8AM

Joe Davis Run for Recovery
The run this year will be on 01/07/2017.