A Dill Chaser

A Dill Chaser

11 Pax showed up Wednesday morning with great weather to sweat. Here’s what happened.

Began with quick lap around island to let Pig Skin and Tesla catch up. Had the PAX circle up for some warm up exercises. Exercises included: Side Straddle Hop x 15, Mountain Climbers x 15, Merkins x 15 and 5 Burpees OYO.

PAX run up to Sardis and perform 10 Merkins, right on Sardis to main PDS entrance 15 Merkins, continue down Sardis to first Sardis Presby Church entrance 20 Merkins, continued to second Sardis Presby entrance 25 Merkins head to final Sardis Presby entrance and complete 30 Merkins. Run back around backside of church up to homes stands of PDS. The warmup lap was 1.16 miles.

Partner up for 5 rounds of stadium work. Round 1: Partner 1 does laps up and down stadium Partner 2 completes Derkins, Round 2: Partner 1 does laps up and down stadium Partner 2 completes Dips, Round 3: Partner 1 does laps up and down stadium Partner 2 completes LBCs, Round 4: Partner 1 does laps up and down stadium Partner 2 “partner choice”. Had PAX plank for multiple plank exercises that ended with x5 hand release Merkins

Mosey down to track for some field work. Start at corner of goal line, run down to length of field and perform 5 Jump Squats, run width of field to corner and perform 10 Merkins, Run length of field and perform 15 LBCs, head back to starting corner. Repeato.

Move from field to track and set up for Indian Run. Run lap with PAX and head back to launch point.

Moleskin:

We were able to get close to three miles in today with a bunch of Merkins and other various exercises called to force pain on the PAX. Spackler crushed the initial lap, I had to yell multiple times for him to stop and start Merkins. John Deere was clearly upset with the lack of Bear Crawls and Crab Walks that were not called during the Q. I hope to see FNG “Pickleback” again at The Charge, he definitely was gassed after this whole body beat down.

The best AO in South Charlotte delivered again! We were able to utilized it’s pavement, track, turf and stadium to really get a fully body workout. Special thanks to Barracus for giving me the keys to the castle and Tesla for taking us out.

Bounce

Announcements:

Signup for Southern Discomfort is on the F3 website. South Charlotte Christmas Party is schedule for Dec 3^rd at Firethorne CC.