Two Balls and A Sack, A.K.A. The Ballad of Peggy Sue

Two Balls and A Sack, A.K.A. The Ballad of Peggy Sue

9 Men clambered from their conveyances into the steam room otherwise known as a North Carolinian summer morning.  Despite grumbles regarding the relative humidity, all 9 set off in search of improvement through effort, including ABBA who’d been away so long he had parked at the old launch point.  Given YHC’s predilection for breaking with the norm, our mosey took us out to Rea then up under the trees (no sidewalk) to 51 then back to the first entrance and to the courtyard.  Disclaimer was offered en-route and the mumble chatter was fresh and light… that would soon change.  Upon entering the courtyard we proceeded into COP:

Low-Slow Explosive Squats, 3 count down, leave the ground on the count X15

Low-Slow Explosive Merkins, 3 count down, feet and hands leave the ground on the count X15

Imperial Walker at double speed X20

Merkins in cadence X10

Mountain Climber in Cadence X 15

Having broken into a solid flop sweat we proceeded on to the main event which involved 3 special guests, two ~50 pound sandbags named Shawna and Andrea, and an 80 pounder to answers to Peggy Sue.  Pax were advised any one bag hitting the ground would result in all pax doing 15 burpees.  So informed the group split into three groups, grabbed the bags and moseyed on out to…

THE THANG:

First stop was the hot box where we rotated through step ups with the bags X10 with each leg while the other partners completed dips or derkins respectively.  Rotate the bags until each partner had completed one set of each exercise.  The bags were rotated so a new group got to dance with ole Peggy and we proceeded to our next stop

2nd stop was the hotbox wall by the parking lot, here we assumed the peoples chair, the “bag men” held down the far side while those sans dates were passing 40 pound slam balls up and down the line, each pass of two balls was followed by 20 overhead presses (unweighted) in cadence.  Rotate a new team member under the bags and repeat until all three men held the bag.  

3rd stop was just across the road into the parking lot where 10 cones sat waiting, spaced 2 lines apart each.  One partner ran a chest to stripe suicide (at each cone drop down into a merkin position where your sternum hits the ground) with hand touches back at the starting point.  During this brutal exercise the “bagmen” performed calf raises and the final 3 participated in a rousing game of ball toss, squatting and throwing the 40 pound ball in a triangular order, harder then it sounds believe us. After all 3 partners had a turn at each station, Peggy Sue was rotated to the final group and we moseyed out indian style.  The ladies were carried ahead by 3 strong pax while the balance of us ran  a “ball pass” indian run with the two slam balls, “sprinting” to the front when the each of the two slam balls reached the back of the line.

4th stop was conspicuously near the vehicles and involved 2X 25 lbs plates and 2X 35 lbs. plates.  Here YHC had laid out an agility ladder and weighted exercises began.  There was some confusion on how to rotate 6 men through on 4 plates (3 men held the “ladies.) but following some awful clarification from YHC we managed to bumble through the following set.  35 plates held at chest, 25 plates held aloft over head we did left to right shuffles up the ladder, then right in/outs then left in/outs.  Each man did each exercise 1X with a 25, 1X with a 35 rotating the bag as necessary.  Due to apparent boredom some Pax even took the bags up the ladder, impressive!

After dropping the party favors, and our 3 dates, it was a marvelous evening ladies, the pax set out to the front lawn.  We lunge walked out about 25 paces, reverse lunge walked another 25ish and then sprinted back to the pad near the side door.  Another lap down to Rea, up under the trees then beside 51 until we returned once again to the cones near the hot-box.  We collected the cones (might as well clean up while we’re there) and then had a high-intensity indian run back to the launch point to wrap it all up.

Gummy took us out eloquently as always

The Moleskin:

As per usual, YHC had only mostly planned the downpainment before setting things in motion, so there was some confusion around how to appropriately address some of the stations.  While planning for an indeterminate number of attendees can be challenge, surely it’ll be better next time.  Nemo (FNG at the memorial day convergence BTW) was incredibly impressive, going step for step with some of A51’s most veteran PAX and hanging close to E-Trade in the sprint which is no easy feat to say the least.  YHC is continually humbled by the tenacity and camaraderie among the PAX, today was no easy workout yet any grumbling was in jest and all men showed just how strong the 3 Fs can make us.  Most impressive was the fact all of the ladies stayed aloft for the extent of our encounter, even the portly Peggy Sue.  YHC was certain at least a few burpees would be dished out yet the strength of the PAX won the day and those burpees were left undone.  It is always an extreme pleasure to Q at TheRock and today was no exception, YHC remains grateful for the opportunity and looks forward to the next hurrah… Gummy is next week and LC may be in the plans, just saying.

Announcements:

*F3 Dads has commenced for the summer at Francis Beatty Park in Matthews (9am)

*Follow @F3Spartan for news and updates regarding upcoming races.  Next event with broad attendance from the PAX is the Asheville Super (~8 miles) on 8/25.  There are multiple houses and/or camp sites being convened so tweet out if your interested.  Team name when you sign up is F3 Nation.