4 5 6 PAX headed to Cerberus for a field trip. YHC did some scouting yesterday of Waverly area and wanted to do some exploring of Rea Farms.
LET’S GO:
- DiCCS
- Disclaimer: All these guy know the drill
- CPR: We are going to be working out next to the Emergency Room so we are covered there
- Cell Phone: No one had one so YHC went back and grabbed mine (to the applause of Zinfandel
and to the rolling eyes of Alf)
- Safety: We are crossing Providence so headlamps are recommended but YHC was only one
who blinded cars at the stop light
- Mosey to side of Harris Teeter
MAIN EVENT:
- Stairs
- Up/Down x 3
- 5 Burpees at Top
- Repeato x 3
- Grass Field
- Broad Jump Burpees across
A leisurely stroll while picking flowers and listening to grown men grunt Army Crawl across
- Mike Webb
- 1 Mike Tyson & 4 Shoulder Presses
- Repeat til
you complain about your feet slipping 10 & 40
- Half Wall
- P1 Derkins
- P2 Bear Crawl
- Repeat
- Stairs Part Deux
- Up/Down x 3
- 10 Bomb Jacks at Top
- Repeato x 5 (lowering Jacks by 2 each time)
- Plank work with Elbow touches and 6″ holds
- 3/4 Wall
- Viva Parking Lot
- Lawson Webb on Curb
- Derkins x 2, 4, 6, 8, 10
- Dips x 10, 10, 10, 10, 10
- Have a Nice Day for 30 seconds
THE WRAP-UP:
- It’s always great to get 50% more PAX than you started the workout
- Fredo joined in as we were departing COT; great seeing him make the long horse back ride from Waxhaw to his old stomping grounds . . . That bumpy dirt road must have knocked the counting out of your brain as I saw you make a couple extra trips on those stairs
- O’Tannenbaum wasn’t going to miss the stairs workout until he almost missed the stairs workout by arriving 60 seconds late . . . Great push today
- Snowflake, ever the gentleman, stayed back for O’T . . . Or was it because he needed somebody to hold his hand crossing the street?
- Alf crushed the burpees but was a hard #RefuseNeck on the Army Crawl . . . Or was it due to him wanting to “check everybody’s form” . . . not that there’s anything wrong with that
- Zinfandel openly admits to coming out of the form police closet and had his ticket pad in hand when Alf apparently
pimp walked lunged across the field during Army Crawls . . . He changed from writing a ticket to a full #FormGasm as he was yelling in between deep breaths during the Army Crawl
ANNOUNCEMENTS:
- Prayers for Bout Time and his 5 year old son, Jennings, who is having a bone marrow transplant
- Q School: Saturday March 6th
- 0630-0800 at Cuthberston Middle
- You will get a workout and some tips on how to Q and/or Q better
- If you have never been to Q School, you need to go . . .
Or face being kicked out of F3
- Click Here to signup: https://forms.gle/QmMgMUyEW2gHLDkh7
- The Rooster: Saturday March 13th
- 0600 in Rock Hill
- 5 man team relay
- Each guy runs 1 mile at a time
- Teams will be made up to even out the speeds so we can compete against other Waxhaw Teams
- Great 1st F and better 2nd F to get to know your F3 brothers
- Hit up Rubbermaid or Bottlecap to get more info and/or commit
YHC took us out with reminder about living out today in a grateful way . . . Tomorrow is not promised so act like it . . . Let’s Act!
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