Author Archive Abacus

No Place to Hide

3 dedicated Pax from Charlotte South gathered around the SF to get the weekend started off right with balmy conditions after a few frigid days.  Young Love was on IR due to a nasty cold so YHC took the helm for the whole hour.  Here’s how the workout went:

Jog around parking lot and circle up for COP

• SSH x 20 (IC)
• Squats x 20 (IC)
• IW x 20 (IC)
• Merkins x 20 (IC)
• Burpees x 10 OYO

Mosey to soccer field for Sprint Ladders

• Sprint to midfield, LBC x 5, sprint to endzone, LBC x 10, back to midfield, LBC x 15, back to start point, LBC x 20: Plank it up
• Rinse & repeat x 2 w/ Merkins & Jump Squats

Mosey to playground for some circuit work

• Circuit 1 – Pull-ups x 10, Dips x 20, Incline Merkins x 20, Plank it up
• Circuit 2 – Pull-ups x 10, Dips x 20, Decline Merkins x 20, Plank it up
• Circuit 3 – Pull-ups x 10, Dips x 20, CDD x 20

Head over to front of school for People’s Chair

• PC x 60 secs (w/ arms st out at 30 secs, arms over head at 45 secs)
• Lunge walk out to sidewalk
• PC x 60 secs (w/ 15 arm presses)
• Lunge walk to sidewalk

Jog to other end of school for BTW Wall Walk

• BTW wall walk x 25-30 ft
• Broad jump across bus parking lot
• BTW wall walk x 25-30 ft
• Broad jump across bus parking lot

Mosey to playground behind school for additional circuit work

• Circuit 1 –  One-legged squats (10xR, 10xL), Jump Ups x 20, Supine Pull-ups x 10
• Rinse & Repeat

Jog to Track Infield for 6 MOM

• LBC x 20 (IC)
• Dolly x 20 (IC), hold’em
• Flutter x 20 (IC), hold’em
• Rosalita x 20 (IC), hold’em
• Back Scratchers x 20 (IC)
• CCV x 10R (IC), x 10L (IC)

Head to track for 11’s

• 11’s w/ Turkish Get-ups & Squats
• Series 10/1, 9/2 – Bear crawl across , jog back
• Series 8/3, 7/4 – Backwards run across, jog back
• Series 6/5, 5/6- Karaoke L across, jog back
• Series 4/7, 3/8 – Karaoke R across, jog back
• Series 2/9, 1/10 – Jog across, jog back

Mosey back to launch point

• LBC x 20 (IC)
• Freddie Mercury x 20 (IC)
• 25 Merkins OYO

Moleskin:

• With only 3 of us out there this morning not many opportunities to slack off #noplacetohide
• O’Tannenbaum out in front for Sprint Ladders
• Floor Slapper consistently strong throughout the work-out & will make his inaugural Q next Saturday along with Frasier

Announcements:

• Charlotte South X-mas Party is 12/7.  Pax should have received e-mail looking for sign-ups for assistance

A little run around the school yard

6 PAX gathered around the SF ready for whatever the morning had in store for them.  After we were done, everyone was ready for the rest of their weekend.

First half, Turkey Leg takes the lead:

-Couple warm-up laps around the soccer fields and then circle up for COP:

• SSH x 25 IC
• Merkins x 20 IC
• IW x 20 IC
• Slow Squats x 20 IC
• Mtn Climbers x 20 IC

Head over to the rock pile, find a friend, and then jog back to front of school.  Partner up (size does not matter)

• Partner 1 runs lap around the school, Partner 2 completes rock presses.  Flap jack
• Partner 1 runs lap around the school, Partner 2 completes rock curls.  Flap jack
• Partner 1 runs lap around the school, Partner 2 completes tricep extensions.  Flap jack
• Partner 1 runs lap around the school, Partner 2 completes goblet squats.  Flap jack
• Partner 1 runs lap around school with rock, Partner 2 completes cycle of 10 pull-ups and 20 dips, repeating until Partner 1 returns.  Flap jack

Return rocks and Abacus takes the lead for 2nd half

6 MOM

• Dolly x 20 IC, hold’em (10 count from Floor Slapper)
• Flutter x 20 IC, hold’em (10 count from Seersucker)
• LBC x 25 IC
• Freddie Mercury x 20 IC
• CCV x 10 IC (L and R)

Head to center light pole for the Starfish

• 5 burpees at center light pole, run to 1st light pole on perimeter for 20 knee-ups
• 5 burpees at center lt pole, run to 2nd lt pole for 20 merkins
• 5 burpees at center lt pole, run to 3rd lt pole for 20 squats
• 5 burpees at center lt pole, run to 4th lt pole for 20 CDDs
• 5 burpees at center lt pole, run to 5th lt pole for 20 LBCs
• Return to center lt pole & plank it up

Head over to side of school and grab a piece of wall

• People’s Chair x 60 sec
• Lunge walk to fence and back pedal back
• People’s Chair x 60 sec
• Lunge walk to fence and jog back

Head to front of school and give the legs a break.  Jack Webb shows up to make sure the upper body is not forgotten

• 1 merkin, 4 air presses up to 8 merkins, 32 air presses

Circle up for a final 2 MOM

• Dolly x 20 IC
• Back Scratchers x 20 IC

COT

Moleskin:

PAX got in some good mileage without having to travel far.  Definitely feeling it in the legs after that last lap around the school while carrying our rock.

Slapshot ready a little early for the cooler temps expected in the next couple days, with long sleeves and wool hat.

Strong effort from O’Tannenbaum even after missing a few Saturdays due to 2.0 soccer games.

Seersucker able to get in one more work-out prior to arrival of his second 2.0 as his M is due any day.

Thanks to Floor Slapper for taking us out.

Announcements:

• X-mas/Holiday Party scheduled for 12/7, to be held at home of Tiger Rag & M TR.  Look for additional details/Evite from Baracus
• Panthers viewing party scheduled for 11/10 with location change to Fox & Hound Pub & Grille at Balantyne (15235 John J Delaney Drive).  PAX should receive Evite from Bugeater.
• Sign up for Spring Mud Run, scheduled for 4/12/14, is going on now.  Stagecoach is Area Q.  Let him know if you want to run.  Charlotte South had 6 teams for Mud Run on 10/12 and we are looking to double that number to 12 teams for the spring race.

 

A Devil of a Work-out and then we pay it forward

10 gentlemen came forward to work to better themselves and in the end also put in a little work to better the facilities where we are fortunate to be able to work out.

Here’s the tale of the tape:

COP (all IC)

• SSH x 25
• IW x 25
• Squats x 25
• Merkins x 15
• Mountain Climbers x 25

Mosey over to field by the parking lot for Devil’s Work-out

• 6 exercises, 6 stations, 6 reps at each station
• Rd 1 – Merkins
• Rd 2 – Knee-ups
• Rd 3 – Carolina Dry Docks
• Rd 4 – Squats
• Rd 5 – Sister Mary Catherines
• Rd 6 – Burpees (YHC thinks he heard several cheers when this one was called out)

Mosey to front of school for:

• PC x 60 secs (w/ arms straight out for 10 secs & above head for 10 secs)
• Incline Merkins x 20
• PC x 60 secs (w/ 15 air presses)
• Decline Merkins x 20

Stay where we are for:

• BTW wall walk for 20-25 feet
• Lunge walk in the parking lot

Mosey to playground behind school for a little station work

• Pull-ups x 10
• Jump ups (or Step ups) x 20
• Dips x 20
• Rinse & Repeat x 2

Return to track at front of school for 6 MOM

• Dolly’s x 20 (IC), Hold ’em
• Flutter x 20 (IC), Hole ’em at 90, 45, & 6 in
• LBCs x 25 (IC)
• Rosalita x 20

Partner up (size does not matter) on track

• Rd 1 – Ptr 1 Bear crawl across infield of track & jog back, Ptr 2 Squats (Flip flop until complete 100 reps)
• Rd 2 – Ptr 1 Crab walk to middle, Jog rest of way & back to middle, Crab walk last half, Ptr 2 Carolina Dry Docks (Flip flop until complete 100 reps)

Audible called by Callaway as it became evident that the area could use a little clean-up, so we spent 5 minutes picking up trash around the school yard (Least we could do for being able to use the facilities)

Head back towards launch point

Looks like we have 5 minutes or so left, so YHC called for suicides in the parking lot

• Run to first light pole & back, 5 merkins
• Run to 2nd light pole & back, 10 merkins
• AYG to launch point

Still have a minute or so left, so CCV x 15 each side

COT

Moleskin/Announcements:

• Mud Run scheduled for 10/12/13 with F3South meeting up at McKee Rd Elem parking lot at 4:50 am for 5 am bus ride to Columbia.  Regularly scheduled Area 51 work-out to converge with The Rock and Day Zero at Calvary site
• Thanks to Callaway for call to spend a few minutes cleaning up the area around the track and front of the school.  Easy to take for granted the nice facilities we have access to.
• Newest workout in Clt South takes place at Charlotte Christian on Friday’s at 5:30.  Stone Cold is QIC.  Word is they have a little hill that may challenge any PAX willing to take part.
• Thanks to PBQ for taking us out
• Nice turn-out at Dunkin Donuts for a little 2nd F

Thanks for letting me leading this strong group of like minded men.  Hope you got as much out of it as I did.

What do you mean no SSH in COP???

On what turned out to be a great morning for a little exercise, 11 of the SCLT Pax faithful gathered together at McKee Road Elementary to put in their time before heading out for all their other weekend activities on the last Saturday before the start of the college football season.  YHC and Young Love had the task of putting the group through their paces.

-Abacus on Q for 1st half

-Jog over to Soccer Fields for COP (all exercises IC)

• Peter Parker x 25
• Parker Peter x 25
• Mtn Climber x 25
• Merkins x 25
• Squats x 25
• IW x 25

-Head over to last field beside the parking lot for the Devil’s Work-out (aka 6x6x6 aka The Beast) – 6 stops and 6 reps of 6 called exercises while running down the field and back

• Round 1 – Merkins
• Round 2 – Squats
• Round 3 – Knee-ups
• Round 4 – LBCs
• Round 5 – Forward Lunge
• Round 6 – Burpees (Crowd Pleaser)

-Jog over to side of school

• PC x 60 secs w/ 15 air presses IC
• Merkins x 25
• PC x 60 secs w/ 15 air presses IC
• Wide Arm Merkins x 25
• PC x 60 secs w/ 15 air presses IC
• Diamond Merkins x 25

-Hand it off to Young Love for 2nd Half

-Mosey to grassy spot behind school (watch out for fire ants)

• SSH x 50 (wouldn’t  be F3 work-out without these)
• LBC x 25
• Freddie Mercury x 25
• Flutter x 25
• TR Thrust x 10
• CCV x 10 (each side)

-Mosey to picnic tables & partner up (size does not matter)

• 25 partner squat/plank (Partner 1 planks on table with legs on Partner 2’s shoulders while partner 2 does squats)
• Flapjack
• Repeato

-Mosey to tires for a little circuit work

• 20 side-to-side tire hoppers
• 10 stump jump-ups or step-ups
• 25 CCD
• 20 donkey kicks on the wall
• Complete circuit x 3
• Plank until all finished

-Mosey to . . . circle back and pick-up Skinner who was faithfully completing his last reps #nomanleftbehind. . . front playground for small circuit of:

• 10 pull-ups
• 25 squats
• 25 dips
• Do circuit x 3

-Mosey to side lot for a little bit of cardio

• Lunge walk x 50 yds
• 75% sprint x 50 yds
• 68% sprint x 50 yds
• Bear crawl x 50 yds
• AYG (101%) sprint x 100 yds

-Circle up for COT

Moleskin:                                                                                                                                              -Hard to ask for much nicer weather for the end of August with Temps in high 60’s, a little breeze, and low humidity

-YHC failed to call for any SSH in COP.  Young Love more than made up for it when he had the Pax complete 50 IC at start of 2nd Half

-Staying true to our principle that we start together and finish together, Young Love called for the Pax to circle back to collect up Skinner who was steadfastly completing his last reps in the 1st round of circuit work before moving to the front playground

-Tight sprint on the final AYG as Frasier edged out Dirty Birty with Turkey Leg not far behind

-Strong Work by all the Pax

Announcements:

• New workout, #F3RebelYell, starting this Thursday at Polo Ridge Elementary with Spackler and Crab Cake on Q
• Two new 3rdF workouts, #F3Aftermath and #F3The Stand, beginning Wed, 9/4, and Friday, 9/13, respectively.  Skywalker and Busch heading up Aftermath at Starbucks at Piper Glen while Purple Haize and Champagne will be heading up The Stand at Panera at Carmel Commons (corner of Carmel Rd & Hwy 51).  Both will start at 6:30 a.m.
• Bagpipe/Fast Twitch showdown scheduled for this Tuesday, 8/27, at JM Robinson Middle School.  Both regularly scheduled work-outs are canceled for this week.  Any Pax who have posted to Bagpipe or Fast Twitch invited to join in on this little friendly competition

QIC’s dishing out the pain pre-vacation

(Posted on behalf of Slap Shot & Ocho Cinco)  With a little vacation just around the corner, Slap Shot and Ocho Cinco decided to hold nothing back on the PAX this weekend.

1st Half – Slap Shot on Q

Warm-up jog around the field with the following:

• Shuffle left and right/high knees/back peddle/karaoke left and right

COP (all IC)

• SSH x 15
• Merkins x10
• Squat x 15
• Merkins x 10
• IW x 15
• 10 Burpees

Jog to rock pile and grab a friend for:

• Curls/squats/tricep extensions
• 10 burpees
• Curls/squats/tricep extensions
• 10 burpees

Run to fire station/10 burpees/Run around neighborhood (1200 m?)

Plank – Right hand/Left hand/Peter Parker

Starfish (start at center light pole & run to each of 5 outlying light poles)

• 1st lt pole LBC x 20 / Back to center 5 burpees
• 2nd lt pole Jack Knife x 20 / Back to center 5 burpees
• 3rd lt pole CCV x 20 / Back to center 5 burpees
• 4th lt pole Bicycle x 20 / Back to center 5 burpees
• 5th lt pole Merkins x 20 / Back to center 5 burpees

2nd half – Ocho Cinco on Q

Jog to playground for:

• One legged lunge x 20
• Jumping lunge x 20
• Hanging knee ups x 20

Short jog around the parking lot and rinse and repeat

6 MOM

• LBC x 30
• Dolly x 30 (w/ hands high)
• Flutter x 25 (w/ hands high)
• People’s Chair x 90 sec w/ air presses
• Decline merkins x 20
• People’s Chair x 60 sec w/ air presses

Jog to track

• Run 1/2 track & Merkins x 20
• Run 1/2 track & Diamond Merkins x 20
• Run 1/2 track & CDD x 20
• Run 1/2 track & LBC x 20

Jog back to launch point for COT

Moleskin:

-Anyone up for some cardio.  After short warm-up, the PAX were off for a run to the fire station.  Firemen enjoyed cup of coffee and watched as PAX threw down some burpees.

-PAX really happy with location of 6 MOM as Ocho Cinco strategically picked the nicest freshly cut grass for all to enjoy.

-Welcome to FNG Zan Hawkins (Seersucker), Auburn grad EH’d by Dirty Bird.  Look forward to seeing you back out in the gloom.

-Check out website for details on “1st Annual F3 Camp” to be held at YMCA’s Camp Thunderbird the weekend of Aug 16-18.  Around 150 F3 Dads and 2.0s of all ages signed up so far.

Inaugural Q for a 2.0

As the day dawned, YHC was scheduled to lead the crew at Area 51 for their weekly scheduled hour long downpainment at McKee Rd Elementary.  Little did the PAX of 20 know as they gathered around the VSF that I had a back-up plan just in case O2 deprivation set in before the hour was up.

To get the day started on the right foot, let’s start with 10 Pull-ups or 20 Dips (PAX can pick their poison.  Start in honor of Countertop who has moved on to Outland but is not forgotten)

Mosey to Soccer Fields for COP, YHC brings out his secret weapon and introduces his co-Q for the morning, Dennis the Menace (YHC 2.0)

• SSH x 30 (IC)
• Merkins x 10 (IC)
• Imperial Walkers x 30 (IC)
• Wide-arm Merkins x 10 (IC)
• Squats x 30 (IC)

Mosey to the light pole in center of Soccer Fields for Starfish

• 5 Burpees at Center Pole, Run to 1st Light Pole for CDD x 10
• Return to Center Pole for 5 Burpees, Run to 2nd Light Pole for Lunges x 20 (10 each leg)
• Return to Center Pole for 5 Burpees, Run to 3rd Light Pole for Squats x 10
• Return to Center Pole for 5 Burpees, Run to 4th Light Pole for Staggered Rt Arm Merkins x 10
• Return to Center Pole for 5 Burpees, Run to 5th Light Pole for Staggered Lt Arm Merkins x 10
• Return to Center Pole and Plank It Up & wait for PAX to finish

Jog to Playground for a little Circuit Work

• Pull-ups x 10
• Dips x 20
• Incline Merkins x 20
• Rinse & Repeat (Sub Decline Merkins for the Incline)

Jog to Back of School with a Lunge Walk mixed in for good measure

• People’s Chair x 60 sec
• Step-ups x 20 (10 each leg)
• Rinse & Repeat

Head towards the Trail for a little bird watching

• Bear Crawl from light pole to light pole
• Lunge Walk down the hill to Trail
• Run the Trail
• Military Crawl/Spider Man Crawl up the hill
• 10 Burpees
• Plank it up & wait for PAX to finish

Jog up to the Track for 6 MOM

• Dolly x 15 (IC), Hold’em
• Flutter x 15 (IC), Hold’em
• LBC x 20 (IC)
• Rosalita x 15 (IC)

Line up on the track for 7’s with Squats and Knee-ups

Mosey over to front of school & break into 2 groups

• Group 1 – BTW wall walk
• Group 2 – Lunge walk across bus parking lot
• Flapjack

Jog back to launch point for final 6 MOM & COT (PAX picks)

• Dolly x 30 (IC – Turkey Leg)
• Bicycle x 30 (IC – Matlock)
• Plank with John Travolta (M&M)

Moleskin

• Nice effort by all the PAX with 2.0s showing us all that next generation will carry the flag proudly
• Strong showing by Joker and Ocho Cinco on the Starfish as they nearly lapped the PAX
• T-claps to Boomer as he shows us all that age does not matter (60 is the new 40)

Announcements

• T-claps to The Shore, 49er, and our own Far Side as they participated in 24 HOB fundraiser this weekend.  Part of F3 nation that included over 30 riders and raised close to or over $30,000
• Mall Cop has the Area 51 T-shirts from the initial order.  Catch him at a work-out as he is carrying them around in his car
• Check out the website for information on and to HC for the First Annual F3 Camp at the YMCA Camp Thunderbird scheduled for weekend of Aug 16-18

Light jog around the AO, or so they thought

Even though a number of Area 51 regulars were MIA (enjoying end of vacation or a little mud run training) 12 PAX (including 2 FNGs) still appeared in the gloom for nothing more then a light jog around the school.  At least that was what was advertised by Slap Shot as he stepped up to Q the full hour.  Here’s how it all played out:

Run to track for COP

• SSH x 25
• Imperial Walker x 25
• Squat x 25

Run to back playground

• Pull-ups x 10
• Jump Ups x 20
• Dips x 25

Plank/Peter Parker/repeat above

Run to trail

• Burpees x 10
• Trail run
• Dips x 25
• Bear Crawl
• Plank

Run to tires

• Bunny hop tires
• Burpees x 10
• Walking lunge to picnic tables
• Dips x 25

Run to wall by track

• 3 min of jack with merkins
• Decline x 20
• Diamond x 15
• Wide Arm x 20

Run around track to rock pile

• Curls with rock between merkins
• Staggered right arm rock merkins x 20
• Staggered left arm rock merkins x 20
• Diamond rock merkins x 15

Run “800” for leisurely stroll through the neighborhood

Field work (start/halfway/parking lot)

• LBC x 20 at each
• Left side/right side/jack-knife x 20 at each
• 90% sprint / parker peter x 9
• 90% sprint

Jog to parking lot for COT

• Wrap it up with burpees x 5

Moleskine:

With Crab Cake enjoying a little R&R with his toes in the sand for one more day and Far Side and Abacus participating in Mud Run training at Marion Diehl Center, Slap Shot stepped up to ably lead the group on a steamy July morning.  FNG Captain Quint was just passing through town and new Saturday regular Larry Lehman (F3 name TBD) was able to make it through the workout with not a hair out of place.  Thanks to Turkey Leg for suggesting the burpees at the end to send everyone off on a good note.  Good work guys.

Announcements:

Check website for details on “1st Annual F3 Camp” scheduled for weekend of Aug 16-18 at YMCA Camp Thunderbird.  Close to 100 F3ers and 2.0s already signed up.

 

 

Rookie Day, Part Deux, at Area 51

23 men, including 3 FNG, rolled out of the fartsack and hit the ground running for another Rookie Day at Area 51.

Mosey to soccer fields for COP (all in cadence)

* SSH x 15

* IW x 15

* Squats x 15

* Merkins x 10

* Mtn Climbers x 15

Divide into 2 groups, Rookies with Abacus and Veterans with Slap Shot

Rookies line up on soccer field for Devil’s Work-out (6x6x3) with 6 called exercises x 6 stops x 3 reps at each stop

Rd 1  Peter Parkers

Rd 2  Parker Peters

Rd 3  Squats

Rd 4  LBCs

Rd 5  Sister Mary Katherines

Rd 6  Merkins

Mosey to Playground for 3 stations:

* Pull-up’s x 5, Dips x 10, Incline Merkins x 10

* Pull-up’s x 5, Dips x 15, Decline Merkins x 15

* Pull-up’s x 5, Dips x 10, Wide Arm Merkins x 10

Mosey back to soccer fields for 5 MOM (in cadence):

* Dolly x 15, Flutter x 15, Rosalita x 15

Indian Run around perimeter of soccer field

Veterans with Slap Shot, run to lower field for:

* Walking lunge/bear crawl/plank

* High knees/10 burpees

* Karaoke down and back/plank

* Back peddle/10 burpees

Run to school

* Squats/Dips x 30 (repeat)

Run to trail

* Jump ups x 25/trail run

Run to wall

* People’s Chair/Merkins x 15

* People’s Chair/Diamond Merkins x 15

* People’s Chair/Wide arm merkins x 20

Two groups meet up at the soccer field for 6 MOM

Rookies head with Slap Shot to Rock Pile for:

* Rock curls/squats/over head press (x 20) repeat

Return rocks and head to soccer fields for:

* Walking lunge/jog/10 burpees/jog/plank

Run to lower field for:

* Plank/Peter Parker

Run to trail

* Dips x 25/trail run

Veterans go w/ Abacus to end of soccer field for full fledged Devil’s Work-out (6x6x6) with 6 called exercises x 6 stops x 6 reps at each stop

* Rd 1 Peter Parker

* Rd 2 Parker Peter

* Rd 3 Knee Ups

* Rd 4 Sister Mary Katherines

* Rd 5 LBCs

* Rd 6 Merkins

Mosey over to front of School for:

* People’s Chair x 1 min / Lunge walk to parking lot

* People’s Chair x 1 min / Lunge walk to parking lot

Both groups meet back up in parking lot for COT

Moleskin:

– Another nice turnout for Rookie Day with 3 FNGs and return of couple FNGs from previous week’s Rookie Day.  Welcome.  Keep coming back.

– Props to FNG Shane Hughes (Barnacle) for continuing to push himself/substitute exercises when bum shoulders would not allow him to complete called upon exercise.  We hope to see you back out in there in the coming weeks.

– Does Joker’s motor ever stop.  Always seems to be at the front of the PAX no matter what we are doing.  Not sure he has a kryptonite.

Announcements:

– Get your F3 Charlotte South T-shirt order in by Sunday, 6/22, for initial order going out on Monday, 6/23.

– F3 Dads every Saturday in June at Colonel Francis Beatty Park (Weddington Road) from 9 a.m. to 10 a.m.  Bring your 2.0s, boys and girls, for some fitness, fun, and games.

– RSVP to the Pig Pickin, 7/13 at Olde Providence School Baseball Fields.  Evite from Bugeater.

 

Spring in the Air, Summer around the Corner

12 Hearty Souls (including 2 FNGs) gathered around the Shovel Flag for their weekly downpainment at Area 51, with Countertop and Abacus on Q.  Starting to feel more like spring/summer here in the South as we kicked it off with Countertop taking the lead.

• Hit the playground for 10 Pull-ups (Countertop is a non-traditionalist)
• Mosey to the Soccer Fields  (all exercises in cadence)
•      Run to the 1st post – SSH x 30
•      Backward Run to the 2nd post – Imperial Walkers x 30
•      Run to the 3rd post – LBC x 20
•      Karaoke left to the 4th post – Mountain Climbers x 20
•      Run to the 5th post – Sister Mary Catherine x 10 each leg
•      Karaoke right to the 6th post – Perkins (Perfect Merkins) x 10
• 100 yard duck and runs x 3 (Canadian brothers refer to these as Pepper Pods)
• COP (all exercise in cadence)
•      Man Maker Merkins x 10
•      Imperial Squats x 20
•      Scissor Crunches x 20
•      Rinse & Repeat x 2

Countertop turns it over to YHC for 2nd half

• Mosey to back of school for People’s Chair and Balls to the Wall
•      People’s Chair x 60 secs, Merkins x 20
•      BTW x 30 secs, CDD x 20
•      People’s Chair x 60 secs, Merkins x 20
•      BTW x 30 secs, Squats x 20
• Mosey to the Nature Trail behind the school
•      Run the trail
•      Bear Crawl up the hill at entrance to nature trai
•      10 Burpees & Plank it up until all PAX are done
• Head over to the back Playground and divide in to 3 groups
•      Pull-ups x 10
•      Dips x 25
•      Step-ups x 10 each leg
•      Rinse & Repeat
• Head up to the track for Jack Webb (up to 7 merkins/28 air presses)
• On your back for 6 MOM (in cadence)
•      Dolly x 15, Hold ’em 6 in
•      Flutters x 15, Hold ’em 6 in
•      Freddie Mercury (Slow Bicycle) x 15
• Jog back to the launch point
• COT

Moleskin:

– Nice effort by all the PAX and welcome to the two new FNG’s – George Collins (F3 name TBD) & Hal Queen (Coop)

– Any type of team running event, I want Ocho Cinco on my side #smokeboots

– Anyone notice that summer is quickly approaching.  Humidity could definitely be felt and won’t be long before we are looking forward to those nice cool mornings

– Dirty Bird able to enjoy a free work-out and then managed a little free medical consultation on sore knee from FNG George Collins (PA at OrthoCarolina)

– Announcements

“Rookie” work-out at Base Camp scheduled for 5/20.  Invite anyone that may have been considering joining a work-out, but not ready to jump in head first.

Sign up for the October Mud Run on the F3 website.  Deadline is 5/25 for sign-up/payment to guarantee a spot.

As always, an honor and a privilege to lead one of these workouts