Just Keep Moving



Just Keep Moving

Had 4 PAX who either weren’t participating in Charlotte Marathon/Speed for Need relay or the SOB BALROG CSAUP but still wanted to get in a workout on a chilly Saturday morning.  YHC had a horse show for 2.1 over at Anne Close Springs Greenway, so needed to get some work in before heading over to serve as stable boy/lacky.  O’Tannenbaum was looking forward to the 3:30 match-up of his Auburn Tigers & the Georgia Bulldogs (Have to imagine he was pretty stoked with the outcome).  Couple of the regulars, Pop Tart with the SFN guys & Squid carrying Old Glory at Balrog, had other commitments.  Rest of the crew may have still been recovering from Turkey Leg’s beat-down the week before.

Clock struck 0700, so YHC led the group down to the track for a quick lap and then we circled up in Bus parking lot for COP:

  • Merkins x 11 (IC)
  • Mt Climber x 11 (IC)
  • Peter Parker x 11 (IC)
  • Parker Peter x 11 (IC)
  • Squats x 11 (IC)
  • Dolly x 11 (IC)
  • Flutter x 11 (IC)
  • LBC x 11 (IC)

Head back over to the track for a round of 7’s across the track infield, with Burpees & LBCs.

Made our way down to end of the track and lined up for some field work.  Ran from one end of track to the other & completed 11 reps of called exercise.  Back to the other end & repeated the 11 reps of the called exercise, as follows:

  • Forward Run, 11 CDDs at each end
  • Backwards Run, 11 Jump Squats at each end
  • Karoke, 11 LBCs at each end

By this time seemed like everyone was warmed up and the chilly breeze we had at the start didn’t quite have the same bite.  Headed down to the rock pile and everyone grabbed a decent size rock.  Made our way down to the soccer field.  Started in 1 corner of the nicely lined field and worked our way around the perimeter of the pitch, stopping at each corner for the following:

  • Corner 1 – 11 Curls (IC)
  • Corner 2 – 11 Curls, 11 Rock Presses (IC)
  • Corner 3 – 11 Curls, 11 Rock Presses, 11 Goblet Squats (IC)
  • Corner 4 – 11 Curls, 11 Rock Presses, 11 Goblet Squats, 11 Tricep Extensions (IC)
  • Back to Corner 1 – 11 Tricep Extensions, 11 Goblet Squats, 11 Rock Presses, 11 Curls (IC)

Return the rocks to their resting place & we headed up to the playground for a little circuit work:

  • 11 Pull-ups, 11 Dips, 11 Incline Merkins
  • Rinse & repeat x 2

Head over to the front wall of the school for PC/Lunge Walk combo:

  • PC x 60 secs
  • Lunge walk to sidewalk
  • PC x 60 secs (included some calf raises)
  • Lunge walk to sidewalk

Over to the parking lot for a Suicide Ladder:

  • Round 1 – Down & back to each of 3 trees lining the side of parking lot w/ 5/10/15 Merkins at each stop
  • Round 2 – 5/10/15 Prisoner Squats
  • Round 3 – 5/10/15 LBCs

Had about 10 minutes left, so we wrapped it up with Jack Webb & 6 MOM:

  • Jack Webb, started w/ 1 Merkin/4 Air Presses & made our way up to 7 Merkins/28 Air Presses.  Then worked our way back down to 1 Merkin/4 Air Presses
  • Rosalita x 20 (IC)
  • Back Scratcher x 20 (IC)
  • Russian Twist x 20 (IC)
  • Freddie Mercury x 20 (IC)
  • Scissors Abs x 11 (IC)

COT

NMM:

  • Smaller crew this weekend.  Had several other viable options with the Speed For Need chariots being pushed in the Charlotte Marathon and the SOBs hosting their 2nd Annual CSAUP event, Balrog, covering 5 AOs across Ballantyne & S Charlotte.  However, glad to have Ocho, OT & Huggie Bear join me at McKee Rd Elementary for our weekly push to get stronger.
  • O’Tannenbaum looking forward to the afternoon match-up of his alma mater, the Auburn Tigers, and the Dawgs at 3:30.  Had to be pretty excited with the final results of that one.  We’ll see if they can keep it up in 2 weeks when the face Alabama in the annual Iron Bowl.  And I’m sure his 2.2 forgave him for missing her B-ball game due to the 3:30 kick-off.
  • OT was sporting some new kicks as well.  Finally wore out his Costco special sneakers and actually went out and purchased some real running shoes.  Either they made him faster or he is just getting stronger as he was up front with Ocho Cinco all morning.
  • Thanks to Huggie Bear for serving as reliable co-Site Q at Area 51/McKee Rd.  YHC’s participation has been spotty at best with 2.0s sports events and other scheduling conflicts.  Huggie Bear has kept everything running smoothly.

Announcements:

  • Area 51 Christmas Party – Friday, 12/08/2017 at 7:30 P.M. – Seaboard  Preblast: https://f3southcharlotte.com/2017/11/02/area-51-christmas-party-2017/
  • SOB Christmas Party – Saturday, 12/16/2017 at 5:00 P.M. – Red Barn Waxhaw  Preblast:  https://f3southcharlotte.com/2017/10/27/2017-sob-holiday-party-pre-blast/
  • Joe Davis Run – Saturday, 01/06/18 – Walter Elisha Park, Fort Mill, SC  Preblast:  https://f3southcharlotte.com/2017/11/13/2018-joe-davis-run-for-recovery/

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