17 men gathered at The Matrix for a Monday morning workout that Hanz and Franz (more on this later) dished out. Good workout by all with little chatter from the Pax, except at the beginning. Believe the chatter started with Zip-A-Dee and Lex Luther ganging up on Hanz and Franz
The Thing:
Jog to lower lot for:
Had to quash the chatter, 25 merkins on your own
SSH x20 in cadence
10 Burpess. Thought I heard some chatter here.
IW x20 in cadence
25 CDD on own
LBC x20 in cadence
10 burpees
Russion Twist x20 in cadence
25 wide arm merkins
5 burpees
Jog to field and gather a partner for DORA 1,2,3 which has been renamed “Swiffer von Swiffer” (If this is wrong, joker/Uncle Leo, please correct)
100 CDD: P1 run post to post, P2 CDD until P1 gets back, flap jack untill 100 completed
200 merkins
300 LBC
Jog to playground for circuit/run
10 pull-ups; 20 dips; 20 incline merkins, run to front of school, plank until rest of pax catches up.
Peoples chair 90 sec. Peoples chair 60 sec
Jog back to playground with lunges from corner to corner of school
Rinse and repeat
Peoples chair 90 sec
Jog back to our starting point the long way or a little Mary
Dolly x20 Hold em’
Back scratcher x20 (Zip-A-Dee wanted these real bad)
Just enough time to finish with 5 Burpees courtesy of Joker
Lots of chatter at the beginning about YHC going sleeveless and sporting the guns. Guess when you have them, you should flaunt them. Hanz and Franz will be out in the gloom again. Pax beware.
Prize goes to Uncle Leo for the best bed spread head. Thought he may have slept in his car. Close second goes to Lobster Roll.
Thanks everyone for allowing me to lead you today. If you haven’t lead, step and feel the rush.
Announcements:
New workout Wed, 06/19, The Anvil at Calvary Church. Same place where the The Rock is held.
Check for the evite for the F3Charlotte South Pig Picken 2013.
If you haven’t already, order your South Charlotte, Area 51 shirts.
See you next time in the gloom.
23 men including 1 FNG readied themsleves for a Skunkworks downPAINment and to their delight, they were not dissappointed. No fartsacking here, just a good punishment of pain and fellowship.
Stack em and walk to the church lot for COT
SSH x25 in cadence
IW x25 in cadence
2 handed swing x 25 in cadence; run to church & back
Good mornings x25 in cadence; run to bus & back
R & L shoulder press x10 in cadence; run hill 5 burpees
R &L curls x10 in cadence; Run to trees & back
Goblet squat x 20 in cadence; run hill 5 burpees
LBC with KB x 25; Run hil 5 burpees
Find a partner, farmer chaser. 5 merkins find your partner and switch to upper lot. Leave your KB at one side of the grass lot, lunge walk to the fence.
Set of cycle with partner:
P1 sprint to KB left arm swing x10; P2 plank; Flapjack and repeat with right arm x10
P1 sprint to KB LBC x 20; P2 LBC flapjack and repeat x2
P1 sprint to KB upright row x20; P2 plank, flapjack and repeat x2
At about this time Mary was calling so mosey to parking lot
Dolly w/KB press x 15
Bicycle x20
Had more on the list but time was not on our side. All in all a good healthy workout. Thanks for allowing me to lead.
Remember couple new works outs on the horizon. Beginning Wednesday, “Anvil” will start. Workout be held at Calvary Church at 5:30am. Baracus and Young Love will be your site Q. Beginning in July, there will be a new workout launching in Indian Trail. Site name TBD.
If your not getting the weekly email let someone know so we can get you email address.
See you in the gloom.
13 men entered the sandbox of area 51 and true to its mystic, pain was handed out by crabcake and cottontail.
Crabcake on Q
25 merkins (The mumble chatter begins)
SSH x25 in cadence
25 merkins
IW x 25 in cadence
25 merkins
LBC x 25 in cadence
25 merkins
Squats x25 in cadence
Jog to front of school for set of 6’s of BTW shoulder press and merkins.
5 BTW w/shoulder press; 1 merkins with feet on wall
4BTW w/shoulder press; 2 merkins with feet on wall (Believe an audible was here and did rest of merkins with feet firmly on the ground. Finished with 3 presses and 3 merkins. I think you can figure the rest.
Long jog to the rock pile. This is where Matlock showed up. Good to have you brother even 15min late. Jog to parking lot for some Mary with your rock.
Russian twist x 25 in cadence
LBC x 25 in cadence
Greg Louganis x20 in cadence
V-ups x10 on your own
Crazy Ivan x 20 each side on your own
Return your rock and cottontail takes over
Jog to the playground for a circuit x3
Pull ups x10
Bench Dips x30
Squat kicks x15 each leg (Legs are burning at this point)
LBC x 30
PArtner Swaps
Partner 1 sprint to the grass; Partner 2 burps until P1 returns and flapjack
P1 Lung walk; P2 Burpees Flapjack
Can’t forget the abs
Dolly x25
Bicycle x25
Back scratcher x25
LBC x25
Find your partner another round of swaps
P1 Sprint to the end of lot; P2 Burpees and flapjack
P1 lunge walk; P2 Burpees
Circle up for 1 minute of elbow plank
Area 51 never fails to disappoint. I can honestly say that some of this exercises I think up look better on paper and are a beast on the pitch. Either way great work.
Announcement:
Great work on the south Charlotte, Area 51 shirts. If you have not ordered one, get it now.
Every Sat in June, June F3 Dads, 9am at Frances Beaty Park. The last 2 weeks have been great. Come and check it out.
See you out in the gloom.