Number 3 Man

Number 3 Man

8 standing around, shooting the breeze in the few minutes prior to launch.  Van Pelt asks if Hops has the Q.  Why yes, Hops is scheduled to Q.  Hops is also coming off IR, so Lobsta recruited Rachel to Q his first full-on bootcamp.  Had his VQ at Fast Twitch recently and delivered a solid beating.  YHC got a call from Rachel last night.  He had to cancel due to illness.  Told him it was handled.  McGee came in hot at 0530 and started rapid-firing questions.  Brought him up to speed and the 9 of us took off.

Thang

Mosey through the parking lots for a 1/3 mile warm-up trot.  End in lot with 4 basketball goals.

COP (in cadence)

SSH x 10/Mountain Climber x 10/Merkin x 20/IW x 10

Low Plank Jack x 10/Heels to Heaven x 10/Hand-Release Burpee x 10 (OYO)

Where YHC stood served as Home Base.

Modified Starfish

Run from Home Base to called campus location.  Complete called exercises.  Run back to Home Base and complete the following after each round:

Low Plank Jack x 10/Heels to Heaven x 10/Hand-Release Burpee x 10

1. Playground: 10 Pull-Up/10 Toes to Bar
2. Picnic Area near Launch Lot: 15 Step or Jump Up/15 Dips/15 Derkins
3. North Face: 15 Jump Squat at NF base.  Up hill.  10 Double-Merkin Burpees
4. Entrance 2 Roundabout: 20 Carolina Dry Docks/15 Jump Squats
5. CHAMPS Field Pavilion: 15 Step-Jump Up/15 Dips/15 Derkins.  Run to Playground on way back to Home Base: 10 Pull-Up/10 Toes to Bar
6. North Face: Up hill: 30 Squats

Plank series/Reverse Plank Series/Mary called between each round to regroup before next round called.  20 Wide-Arm Merkin OYO after Mary on round 6.

Mosey back to launch lot.

COT

Moleskin

Men get injured, men get sick, and other men step in to fill the void.  That is how this works.  Glad to fill the void today.  Hops is on the mend and Rachel will be back soon.  70 Hand-Release Burpees, 10 Double-Merkin Burpees, 2.5 miles total with core work and other various exercises.  Solid 45 minutes of work by all this morning.

Strong mumblechatter out of the gate from McGee.  He started a bit negative with all the Q changes, but quickly became aware of his surroundings and acknowledged the beautiful morning.   Pro posted for two consecutive days.  Scabby was on time and pushing hard.  Van Pelt, Snowflake, Crabcake, and Thunder Road got it done.  Well done men.  McGee took us out in BOM.

Announcements

Savage Race 05/13/2017 in Concord.  20% discount ends Thursday.  A51/SOB has 50+ signed up to run this one.  Register HERE